Exercise cues/tips:

• Start standing face-on to a wall with a ball between your head and the wall

• Move the ball throughout multi-directions across the while maintaining a pressure against the ball by contracting the neck muscles

• You may also perform isometric contractions in particular positions of the ball hold 

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Muscle groups targeted:

• Superficial cervical 

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Exercise progression:

• Add a chin tuck 

 

Exercise regression:

• Isometric ball squeeze against wall

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❗Li et al. (2017) found that a neck resistance training program was effective for relieving pain, improving mobility, improving pain threshold and neck muscle strength in female office workers, which included the following exercise. 

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