Cervical Exercises

1.   Strengthen the Muscles in the Back of the Neck        – Backward Bending        

Attach the 1-, 2-, or 3-lb. weight to the selector button.  Then attach the clamp from the handles to the loop in the front of the headgear.  Slowly move your neck back- ward as far as possible.  Return to the starting position and repeat 6 to12 times.  Relax for about 30 to 60 sec- onds; then repeat sequence 2 more times.  

2.   Strengthen the Muscles in the Front of the Neck        – Forward Bending

Attach the 1-, 2-, or 3-lb. weight to the selector button.  Then attach the clamp from the handles to the loop in the back of the headgear.  Slowly move your neck for- ward as far as possible.  Return to the starting position and repeat 6 to 12 times.  Relax for about 30 to 60 sec- onds; then repeat sequence 2 more times.

3.   Strengthen the Muscles on the Right Side of the       Neck – Right Side Bending

Attach the 1-, 2-, or 3-lb. weight to the selector button.  Then attach the clamp from the handles to the loop on the left side of the headgear.  Slowly move your neck to the right as far as possible.  Return to the starting posi- tion and repeat 6 to 12 times.  Relax for about 30 to 60 seconds; then repeat sequence 2 more times.

4.   Strengthen the Muscles on the Left Side of the         Neck – Left Side Bending

Attach the 1-, 2-, or 3-lb. weight to the selector button.  Then attach the clamp from the handles to the loop on the right side of the headgear.  Slowly move your neck to the left as far as possible.  Return to the starting posi- tion and repeat 6 to 12 times.  Relax for about 30 to 60 seconds; then repeat sequence 2 more times.

5.   Strengthen the Muscles on the Left and the               Right Side of the Neck - Left/Right Rotation

Attach the 1-, 2-, or 3-lb weight to the selector button.  Then attach the clamp from the handles to the loop on the left side of the headgear.  Slowly turn your neck to the left as far as possible, return to the center, then turn your neck to the right as far as possible and return to the center.  Relax for 30 to 60 sec- onds; then repeat sequence 2 more times.

"Growth begins when we begin

to accept our weakness."

Cervical exercises are performed using the Track's Neck Exerciser, which can provide resistance at all direc- tions. You should, however, focus on four very specific directions.  Place the headgear snugly around your head, but not too tight; pump air with the attached pump for a snug fit.  Position the loops so that they are located in the front, back, and on each side.  Make sure the clamp is secure in the loop.  The standard weights for the neck exerciser are 1-, 2-, or 3-pound weights.  Howerver, lesser or greater weight may be prescribed by your doctor.

Cervical Cap with 1-lb & 2-lb Weights