Neck Exercises for Prevention, Neck Exercises for Prevention, - - PowerPoint PPT Presentation

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Neck Exercises for Prevention, Neck Exercises for Prevention, - - PowerPoint PPT Presentation

Mar 23, 2023 203 likes •596 views

Neck Exercises for Prevention, Neck Exercises for Prevention, Rehabilitation and Strength Rehabilitation and Strength with Rick Kaselj, MS with Rick Kaselj, MS Rick Kaselj Rick Kaselj Exercises For Injuries Injuries .com My Story My

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Neck Exercises for Prevention, Neck Exercises for Prevention, Rehabilitation and Strength Rehabilitation and Strength

with Rick Kaselj, MS with Rick Kaselj, MS

Rick Kaselj Rick Kaselj – ExercisesForInjuries Injuries.com

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Rick Kaselj Rick Kaselj – ExercisesForInjuries Injuries.com

My Story My Story

– BSc – 1997 – MS – 2008 / RC – Work – physio, studio, gym, rehab – Courses – Writing – Blog

  • ExercisesForInjuries.com

Rick Hiking 4300 km / 5 months from Mexico to Canada

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Rick Kaselj Rick Kaselj – ExercisesForInjuries Injuries.com

10 Keys to Neck Prevention, 10 Keys to Neck Prevention, Rehabilitation and Strength Rehabilitation and Strength

1. Breathing 2. Posture 3. Self Massage 4. Range of Motion 5. Mobility 6. Stretching 7. Isometrics 8. Cervical & Scapular Stabilization Exercises 9. Rotator Cuff Strengthening

  • 10. Shoulder Strength
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Disclaimer / Don Disclaimer / Don’ ’t Be Dumb t Be Dumb

  • Get it Looked at

Rick Kaselj Rick Kaselj – ExercisesForInjuries Injuries.com

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Disclaimer / Don Disclaimer / Don’ ’t Be Dumb t Be Dumb

  • Do What Your are

Allowed to Do

Rick Kaselj Rick Kaselj – ExercisesForInjuries Injuries.com

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Disclaimer / Don Disclaimer / Don’ ’t Be Dumb t Be Dumb

  • Lifestyle

Rick Kaselj Rick Kaselj – ExercisesForInjuries Injuries.com

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SLIDE 7

Disclaimer / Don Disclaimer / Don’ ’t Be Dumb t Be Dumb

  • We are Our Worst

Enemy

Rick Kaselj Rick Kaselj – ExercisesForInjuries Injuries.com

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#1 #1 -

  • Breathing

Breathing

  • Linking Breathing with

Rehab, Training and Performance with Dr. Jeff Cubos

Rick Kaselj Rick Kaselj – ExercisesForInjuries Injuries.com

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#2 #2 -

  • Posture

Posture

  • Test
  • Sitting with hands wrapped around back
  • f neck over upper trapezius
  • Move head as muck forward as they

can

  • What do they feel?
  • What do they feel if they move into ideal

alignment?

  • Day to Day Activity
  • Sitting
  • Computer work
  • Driving
  • Tablet work
  • Smart phone work
  • Cellular phone on neck
  • Watching TV
  • Reading in bed
  • Chin Tuck

– All Exercises

Rick Kaselj Rick Kaselj – ExercisesForInjuries Injuries.com

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#2 #2 – – Posture Posture

  • Neck Packing

– Component #2 – Avoiding Common Programming Bloops and Blunders with Tony Gentilcore

Rick Kaselj Rick Kaselj – ExercisesForInjuries Injuries.com

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#3 #3 – – Self Massage Self Massage

  • Areas to Hit

– Latissimus dorsi – Deltoid – Teres Major – Upper Trapezius – Middle Trapezius – Levator Scapulae – Rhomboids – Iliocastalis Thoracis – Serratus Anterior – Triceps

Rick Kaselj Rick Kaselj – ExercisesForInjuries Injuries.com

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#3 #3 – – Self Massage Self Massage

  • Areas to Hit

– Upper Trapezius - UT – Sternocleidomastoid - SCM

Rick Kaselj Rick Kaselj – ExercisesForInjuries Injuries.com

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#3 #3 – – Self Massage Self Massage

Rick Kaselj Rick Kaselj – ExercisesForInjuries Injuries.com

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#3 #3 – – Self Massage Self Massage

  • Component #7

– Unraveling Muscle Imbalances in the Shoulder with Rick Kaselj

Rick Kaselj Rick Kaselj – ExercisesForInjuries Injuries.com

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#4 #4 – – Range of Motion Range of Motion

  • Movement

– Rotation – Side Flexion – Flexion – Chin Tuck – Extension – Cautious Rick Kaselj Rick Kaselj – ExercisesForInjuries Injuries.com

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#4 #4 – – Range of Motion Range of Motion

Rick Kaselj Rick Kaselj – ExercisesForInjuries Injuries.com

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#5 #5 -

  • Mobility

Mobility

  • Component #1 –

Corrective Exercise Strategies for Athletes (and Meatheads, too) with Tony Gentilcore

Rick Kaselj Rick Kaselj – ExercisesForInjuries Injuries.com

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#6 #6 -

  • Stretching

Stretching

  • Nose to Armpit

– UT

  • Rotate & Back

– SCM

Rick Kaselj Rick Kaselj – ExercisesForInjuries Injuries.com

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#6 #6 -

  • Stretching

Stretching

Rick Kaselj Rick Kaselj – ExercisesForInjuries Injuries.com

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#7 #7 – – Isometric Exercises Isometric Exercises

  • Neck Movements

– Flexion – Extension – Side Flexion

Rick Kaselj Rick Kaselj – ExercisesForInjuries Injuries.com

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#7 #7 – – Isometric Exercises Isometric Exercises

Rick Kaselj Rick Kaselj – ExercisesForInjuries Injuries.com

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#8 #8 – – Cervical & Scapular Cervical & Scapular Stabilization Exercises Stabilization Exercises

  • Stability in the Neck

– Deep neck stabilizers

Rick Kaselj Rick Kaselj – ExercisesForInjuries Injuries.com

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#8 #8 – – Cervical & Scapular Cervical & Scapular Stabilization Exercises Stabilization Exercises

Rick Kaselj Rick Kaselj – ExercisesForInjuries Injuries.com

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#8 #8 – – Cervical & Scapular Cervical & Scapular Stabilization Exercises Stabilization Exercises

  • Scapular

Stabilization

– Little Ball

  • T’s - neutral
  • T’s - thumbs
  • T’s – pinkie
  • Orange DB Setting
  • Y’s
  • N’s
  • Press

Rick Kaselj Rick Kaselj – ExercisesForInjuries Injuries.com

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#8 #8 – – Cervical & Scapular Cervical & Scapular Stabilization Exercises Stabilization Exercises

Rick Kaselj Rick Kaselj – ExercisesForInjuries Injuries.com

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#8 #8 – – Cervical & Scapular Cervical & Scapular Stabilization Exercises Stabilization Exercises

Rick Kaselj Rick Kaselj – ExercisesForInjuries Injuries.com

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#9 #9 – – Rotator Cuff Exercises Rotator Cuff Exercises

  • Pull Ups

Rick Kaselj Rick Kaselj – ExercisesForInjuries Injuries.com

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Rick Kaselj Rick Kaselj – ExercisesForInjuries Injuries.com

#10 #10 – – Rotator Cuff Exercises Rotator Cuff Exercises

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#9 #9 -

  • Rotator Cuff Exercises

Rotator Cuff Exercises

  • Effective Rotator

Cuff Exercises

Rick Kaselj Rick Kaselj – ExercisesForInjuries Injuries.com

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#10 #10 – – Neck & Shoulder Neck & Shoulder Strength Strength

  • Neck

– Isometric – Concentric / Eccentric – Side Flexion – Flexion / Extension – Rotation

Rick Kaselj Rick Kaselj – ExercisesForInjuries Injuries.com

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#10 #10 – – Neck & Shoulder Neck & Shoulder Strength Strength

Rick Kaselj Rick Kaselj – ExercisesForInjuries.com ExercisesForInjuries.com

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#10 #10 – – Neck & Shoulder Neck & Shoulder Strength Strength

  • Neck

– Isometric – Side Flexion – Flexion / Extension – Rotation

Rick Kaselj Rick Kaselj – ExercisesForInjuries Injuries.com

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#10 #10 – – Neck & Shoulder Neck & Shoulder Strength Strength

Rick Kaselj Rick Kaselj – ExercisesForInjuries.com ExercisesForInjuries.com

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#10 #10 – – Neck & Shoulder Neck & Shoulder Strength Strength

  • Component #2 –

Avoiding Common Programming Bloops and Blunders with Tony Gentilcore

Rick Kaselj Rick Kaselj – ExercisesForInjuries Injuries.com

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Exercise Rehabilitation of the Exercise Rehabilitation of the Neck Neck

Rick Kaselj Rick Kaselj – Exercises ExercisesFor ForInjuries.com Injuries.com

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Neck Fusion Interview Neck Fusion Interview

Rick Kaselj Rick Kaselj – Exercises ExercisesFor ForInjuries.com Injuries.com

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SLIDE 37

Rick Kaselj Rick Kaselj – ExercisesForInjuries Injuries.com

10 Keys to Neck Prevention, 10 Keys to Neck Prevention, Rehabilitation and Strength Rehabilitation and Strength

1. Breathing 2. Posture 3. Self Massage 4. Range of Motion 5. Mobility 6. Stretching 7. Isometrics 8. Cervical & Scapular Stabilization Exercises 9. Rotator Cuff Strengthening

  • 10. Shoulder Strength
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Rick Kaselj Rick Kaselj – ExercisesForInjuries Injuries.com Rick Kaselj Rick Kaselj – ExercisesForInjuries Injuries.com

Thank You Thank You

  • Send me your questions!

Send me your questions!

  • Rick Kaselj

Rick Kaselj

– rick@ExercisesForInjuries.com – www.ExercisesForInjuries.com