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Neck strengthening exercise. Great way to help reduce neck pain. Shouldn’t cause any pain besides soreness. Start off with a light band and progress to higher resistance. Slow and controlled motions. Best done in front of a mirror to make sure your neck is moving symmetrically. Ideally done 1-2 times a week.
Anterior Neck Stretch
15 to 30 second hold, breath and relax into the stretch. Stretchy, sore, achy pain is ok as long as not too intense, but no sharp pain or burning.
Upper trapezius neck stretch
Hold the stretch for 15 to 30 seconds. Shouldn’t be any pain or burning. Slowly go into and out of stretches
Ramp-up sets
Recommended by John Rustin a Doctor of Physical Therapy and strength coach. This is a good way to warm up your body before doing compound exercises such as barbell squat, deadlift, or bench press. Only take enough time between ramp-up sets to change the weight and catch your breath.
Ramp-up set 1: 50% of working load for 100% of working reps
(For example if you train at 100 lbs for 10 reps you would do 50 lbs for 10 reps)
Ramp-up set 2: 75% of working load for 50% of working reps
Ramp-up set 3: 110% of working load for 1 rep
Then start your working sets.
Hip Hinging: a good technique to reduce the risk of injury in the back, improve form in the gym, and help reduce pain if you have a back injury.
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