Our practice is here for your relief of pain, stress, and uncertainty
of your condition.
Call: (386) 246-0739
Upper back and neck range of motion with ball
Flexion with the ball
This exercise works the muscles in the front area of your
Stand about one foot away from the wall you are facing,
holding the ball at the center of your forehead, and gently pushing forward.
This is called the neutral position.
1) Roll your forehead down towards your chest, (the ball will roll up your
forehead). Don’t let the ball roll off.
2) Now raise your head up so that the ball is rolling down your forehead
towards your nose. When you are at eye level bring your head down and over as
if you wanted to look towards your right shoulder. Follow that line back to the
3) Now look down to the left shoulder. These three steps make one set. Do ten
Left and right lateral flexion with ball
This exercise works the muscles on the sides of your neck.
Turn your body so that your shoulder is toward the wall and you are standing up
straight. Place the ball just above your ear, while pressing lightly, this
is the neutral position. You may want to use your hand to steady the ball.
1) Roll you head as if touching your ear to your shoulder, then return up to
the neutral position.
2) then roll your head up and away from your shoulder. Take care to remain
standing up straight, don’t let your hips and shoulders sway in and out from
the wall; just your neck is doing the work. Repeat this ten times, and then
turn to do the other side.
Extension With ball
This is the most important neck exercise you will perform.
This exercise works the back area neck muscles.
Turn your back to the wall with your feet shoulder width
apart and about 6 -12 inches from the wall. Place the ball just above the
base of your skull (against the little bump on the back of your head). At this
point you are going to draw a “W” with your head, doing the center of the “W”
first. Press back gently against the ball.
1) Look straight up at the ceiling bringing your head up as far as you can go.
2) Next roll your head down so your chin is nearly to your chest.
3) Now bring your head up again while looking to the right at a 45-degree angle
(think of bringing your right ear towards your right shoulder while bringing
your head back).
4) Bring your head back down to neutral position (chin to chest) then.
5) Roll up 45 degrees to the left and 6) return to the neutral position. This
is one repetition. Do this ten times.
These exercises, when done regularly, will develop the range
of motion of your neck. A few simple rules are this; use proper technique,
don’t lean with your body, just roll with your head. If there is any
discomfort. Remember, you are in control of the amount of force and stress
placed on your neck throughout the entire range of motion.
Note: These directions are intended for use after hands-on
instruction has been given.
Never start any exercise program without talking to a health
care provider first.
In-Office Therapeutic Exercises
The purpose of exercising with an exercise ball is to strengthen the neck muscles. When the ligaments of your neck have been damaged, the muscles must work harder to guide and direct your movements and also to re-establish stability. By exercising on a regular basis you will increase the strength, coordination and function of your neck as well as hold your adjustments for longer periods of time.
Video of neck ROM with the ball
50 Leanni Way A-5 Palm Coast, Fl 32137 386-246-0739
Dr. David B. Pearson, Chiropractic Physician 50 Leanni Way (Unit A-5) Palm Coast, Florida 32137 (386) 246-0739
Palm Coast Chiropractor. Dr. David B. Pearson, DC is a chiropractor in palm coast who provides care for Back Pain, Auto Injury, Neck Pain, Massage Therapy, Headache, Pain Management, back pain relief, neck pain relief to the following locations: Palm Coast, Bunnell, Ormond Beach, Flagler Beach.