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283 Peterson Road
Libertyville, Il 60048
(847) 367-1770

Mon. Closed
Tue. 1pm - 6:30pm
Wed. Closed
Thu. 1pm - 6:30pm
Fri. 1pm - 6:30pm
Sat. Closed
Sun. Closed

New Strengthening Exercises II

Band Cervical Retractions

The exerciser grasps the elastic band at each end and places the center of the band behind his head. He then pushes his hands forward as far as they will go as he holds back on the center of the band using his head and neck muscles. The key to this exercise is the head angle. It should be pulled backward without any looking upward or downward. This should create a definite tightening feeling in the neck and especially at the base of the skull. The position should be held as long as possible to create real neck fatigue. If the arms are tiring the exerciser can rest his hands on a wall to rest them so that the neck, not the arms, gets the workout. The much underused deep neck flexor muscles are the goal. After the first hold (set) the exerciser waits one minute then repeats the hold again. After that he rests one more minute and then performs a third hold. These 3 sets are repeated as many times per day as desired since these muscles are very hard to develop, which explains why forward head posture (FHP) is an epidemic problem in the present age of excessive visual activities.

Structures Strengthened:
Latissimus dorsi (scapula area, shoulder)
Rotator cuff (shoulder)

The information contained herein is not intended to be a substitute for professional medical advice, diagnosis or treatment in any manner. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding any medical condition.

Figure Four Hip Raisers

The exerciser lies on his back with knees bent and feet resting on the floor. He then crosses one leg over the other to assume the "figure four" position. In this case, the right leg is crossed over because he is working on right hip and sacroiliac weakness. The hands are clasped behind the head for support. From this starting position the exerciser lifts both his legs, as a unit, a few inches off the floor. The direction of the legs is not only upward but somewhat toward the exerciser's head. During this movement care is taken not to poke the head forward, thus tightening the neck. The elevation movement of the legs is not held, but rather, repeatedly released and repeated. These repetitions are done to fatigue, after which the exerciser rests one minute and repeats the process again. A total of 3 sets are performed to fatigue. This routine can be repeated to total 2 or 3 times per day.

Structures strengthened:
Abdominal (rectus & obliques)
Hip flexors

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