Instructions for the Use of your NeckTek Neck Exerciser


Beginner 

1. Isometrics: Start in the aforementioned position with your knees bent and head resting in the centre of the resistance band. Tuck your chin in slightly and gently push the back of your head towards the floor. Let the muscles at the back of your neck do the work. Hold for 6 to 10 seconds breathing slowly, then relax for 6 to 10 seconds and repeat. Keep the muscles at the front of your neck relaxed during the exercise. 

2. Eyes with Neck: Tuck your chin in slightly and gently push the back of your head towards the floor using the muscles at the back of your neck. Holding your head still, move your eyes to the right for 3 to 10 seconds, then to the left for 3 to 10 seconds. Start with 3-second holds and increase over time as you get stronger. 

3. Eye Quadrants: As you advance you can you can include quadrants to your eye exercises. With your head pushed towards the floor, move your eyes to the top right corner of your eye sockets, hold 3 to 10 seconds, then move them to the top left corner of the eye sockets. Again start with 3-second holds and increase to 10 seconds as your strength improves. 

Intermediate 

1. Neck Stability with Movement: Tuck your chin in slightly and gently push the back of your head towards the floor. Turn your eyes to the right, then slowly turn your head to the right as far as you are comfortable, and slowly return your head to the centre. Now, turn your eyes left, then slowly turn your head to the left, and slowly return to the centre. 

2. Fixed Point Gaze with Stability: Focus your eyes on a fixed point directly above you. Maintain your focus on the fixed point whilst turning your head slowly to the right, and slowly back to the centre. Repeat the exercise with your eyes fixed turning your head slowly to the left. 

3. Fixed Point Gaze with Stability: Focus your eyes on a fixed point directly above you. Maintain your focus on the fixed point whilst tilting your head slowly to the right, bringing the ear closer to the shoulder, then slowly back to the centre. Repeat the exercise with your eyes fixed, tilting your head slowly to the left shoulder. 

Advanced 

1. Exercises in Standing: Hold your NeckTek against a wall at head height. Stand tall with your back on the wall, your feet apart with your heels 7 to 10 centimetres from the wall. Position the back of your head on the centre of the NeckTek band. If you are standing correctly with the NeckTek at the correct height, the pressure from your head will be enough to hold the NeckTek firmly in place against the wall. Complete the beginner exercises the same way you did lying down. 

2. Repeat: Complete the intermediate exercises in standing. Be sure that your shoulders are relaxed and touching the wall. 

3. Core Abdominals: Core abdominal exercises can be performed in conjunction with your NeckTek exercise both lying down and in standing under the instruction of your therapist. 

4. Scapula Stability: Scapula stability exercises can be performed in conjunction with your NeckTek exercise both lying down and in standing under the instruction of your therapist

Recommendations and precautions.

Aim to repeat each exercise slowly and painlessly 6 to 8 times Once you find the exercises easy, increase the tension on the band of your NeckTek. You should experience no pain or dizziness during these exercises.

It is important for neck strengthening to be combined with other core stability exercises, scapula stability exercises and stretching.

Your therapist can show you which exercises are most appropriate for you, advise you on when to progress your exercises and how your NeckTek routine can be performed in conjunction with core abdominal and scapula stability exercises.



 
Important 

You are advised to consult your physiotherapist before beginning any new exercise. The equipment must be used in accordance with your therapist's instructions. If you experience pain with any of the exercises stop and consult your therapist. This general information is not intended to diagnose any medical condition or to replace your healthcare professional. Information and products available on this website, especially those containing health, medical, or therapy information are presented for information and educational purposes only. Most individuals can safely participate in light to moderate physical activity programs. If you have any injury, disease, disability or other concern about starting an exercise program, consult your healthcare provider first. Consult with your healthcare professional to design an appropriate exercise prescription and to avoid the potential harm of doing any inappropriate exercises for a particular problem. If you experience any pain or difficulty with any exercises, stop and consult your healthcare provider. Whilst NeckTek has made every effort to present accurate and reliable information on this website, it can not guarantee it's accuracy.

NeckTek is not responsible for any of the content found on any other website pages linked to  www.NeckTek.com.