These exercise videos were created by the Canadian Chiropractic Guideline Initiative (CCGI) to provide the best evidence-informed exercises to help improve spinal function.
Forward Neck Stretch
This stretch focuses on the back of your neck.
Side of Neck Stretch
This stretch focuses on the side of your neck and across the top of your shoulder.
Front/Side of Neck Stretch
This stretch targets the neck muscle that goes from behind your earlobe to your sternum.
A great way to alleviate upper back and neck strain from a prolonged seated position and to promote correct posture.
Upper Back Stretch
This exercise focuses on stretching between your shoulder blades.
Neck Strengthening Exercises
These exercises are great for strengthening the neck to optimize spinal health and posture, as well as to prevent neck issues from arising in the future.
Chin Tucks Seated
This exercise not only strengthens your deep neck muscles, but also stretches the tight muscles at the base of your skull.
Chin Tucks Laying
This is an alternate way to perform the seated chin tuck exercise to strengthen your deep neck muscles.
Isometric Neck Flexor Strengthening
A great way to strengthening the muscles at the front of your neck.
Isometric Neck Extensor Strengthening
A great way to strengthen the muscles at the back of your neck.
Chin Tuck with Flexion
A slightly more advanced chin tuck exercise while laying, targeting your deep neck muscles.
Chin Tuck with Rotation
Another slightly more advanced chin tuck exercise while laying, targeting your deep neck muscles.
Neck Extensor Exercise
Here are a few different neck movements that will target the muscles at the back of your neck.
Additional Neck Flexor Exercises
Here are a few more strengthening exercises to try that targets your deep neck flexor muscles.