Neck and Core Stability Workout (Level 1)
Welcome to the Neck and Core Stability Series. This video library is designed to strengthen the muscles that keep your pelvis, rib cage and skull in neutral position. There are 4 levels of progression, each level has graded degrees of counterforces to ensure we strengthen the muscles that stabilize your skull, rib cage and pelvis in neutral. This is the safest way to prepare those with cervical or lumbar instability for a safe progression into functional fitness.
Those diagnosed with CCI will need to purchase a Pro Roller Arc to start this level of conditioning. Visit the Equipment and Props page for visuals of these props.
Daily Workout
Start Your Day Routine
Perform this 90-second Level 1 Joint Clearing Routine each morning to start the day with unobstructed access to neutral spine alignment. If you have been diagnosed with CCI you may have been prescribed the Spine Corrector Joint Clearing Routine.
Daily Workout
Perform the Level 1 Neck and Core Stability Workout below once daily unless otherwise prescribed. Your last email should have provided the password.
End of Day Routine
Perform your Daily Joint Clearing routine before going to bed to help you sleep in neutral spine alignment and awake less stiff. Remember to use your foam roller to help you keep your Chest Lifted when sleeping.
Spine Mobility Exercise
Perform this seated spine mobility routine every day at 10:00am and 2:00pm to restore your access to neutral spine alignment. Then start the next hour sitting upright without back support hinged forward on your sit bones with a wide base of support as long as you can to start the next hour. You should have raised your monitor a few inches and transitioned to a saddle stool at this point of your neutral spine conditioning program.
4 Seated Chest Lifts
4 Seated Spine Twists
4 Rib Cage Shifts
