Ease Your Neck

Ease Your Neck
Sitting Stability Gunner
1. Sit on the stability ball with both feet flat on the floor, shoulders aligned with your hips, arms by your sides, and a dumbbell in each hand.

2. Focus your gaze on a point directly in front of you, and without moving your trunk or upper body, begin to curl 1 dumbbell toward your chest, then the other, alternating sides. Do 3 sets of 15 to 20 repetitions until you are moderately fatigued.

3. Concentrate on keeping your trunk as still as possible and holding your gaze steady as you move your arms and balance on the ball.

Rx: Do 1 set 3 times per week.

Benefits: Balancing on an unstable surface strength-ens the spine and retrains the body to sit properly; the effort made to keep the gaze steady engages the reflex between the eyes and the neck muscles.

Standing Flamingo T-Burner
1. Stand on 1 leg with the opposite leg raised in front of you and bent at the knee to 90 degrees. Raise your arms straight out to your sides and parallel to the ground, palms facing forward and thumbs pointing up.

2. Focus your gaze on a point directly in front of you, draw in your abdominals, and make small circular motions in a backward direction with both arms for 30 repetitions. If your arms fatigue, bend your elbows slightly and bring the hands in toward each other.

Rx: Do 3 sets, 3 times per week. Begin with 30 circles, working your way up to 60.

Benefits: Standing on 1 leg forces the small spinal muscles to stabilize the spine; rapid circu-lar arm movements increase the muscular demand in the neck.