Instructions for the Posture Neck Exerciser

Posture Neck Exercise #1

Head retraction means pulling the head backwards. Sit down, look straight ahead and relax completely. Take a few deep breaths. Move your head slowly but steadily backwards unti it is pulled back as far as you can manage without any pain. It is important to keep your chin tucked down and in as you do this. Once you have held this position for a few seconds, you should relax and automatically your head and neck will protrude again. Repeat this exercise a few times and then move on to the next exercise.

Posture Neck Exercise #2

Remain seated and hold your head and neck back in the retracted position. Bend your neck sideways. Keep looking straight ahead and do not allow your head to turn. It is important that you keep your head in the retracted position as you perform this exercise. To make the exercise more effective, take your hand and place it over the top of your head, Gently pull your head a little further sideways as long as you feel no pain. If you experience any neck pain, immediately stop the movement and move your head to the center until you are pain free. Once you have maintained this position for a few seconds, you should relax to the starting position. Repeat the exercise right and left a few times and then move on to the next exercise.

Posture Neck Exercise #3

Remain seated and hold your head back in the retracted position. Turn your head to the right and left while keeping your head in the retracted position. This exercise can be made more effective by using your hand to gently push your head a little further into the side position (rotation). If you experience pain, immediately stop the movement at that point. Once you have maintained this rotated position for a few seconds, you should relax to the starting position. Repeat this movement right and left a few times and you are ready to use the Posture Neck Exerciser.

Posture Neck Exerciser Step #1

Place one of the ½ pound weights in the 2 center pouches of the posture neck exerciser

This is the starting weight recommended until you have some experience using it.

Posture Neck Exerciser Step #2

Place the posture neck exerciser on your forehead with the neoprene side against your skin. Draw the neoprene strap tightly around your head and secure the velcro closure.

Posture Neck Exerciser Step #3

Wear the posture neck exerciser for just 5 minutes while walking slowly for the first exercise session. If no reaction (lasting soreness, neck pain or headache) is experienced, the weight and walking speed can be slowly increased. Add the weight from the center pouches outward and evenly from side to side.

You are encouraged to walk while performing this rehabilitative excercise. This motion helps to increase the traction effect on the tight, contracted soft tissues and strengthens weak postural muscles while re-educating your nervous system to your new, improved posture.