Stability - Neck

Here you can find a selection of exercises to improve the ability to stabilize the neck muscles and joints.

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Stand on all fours. Raise your head, extending your body. Push your upper back toward the ceiling to avoid "dropping" your shoulder region. Now pull your chin inward while trying to extend your neck. This is the neutral position of your neck. Hold that position for 10-30 seconds while breathing normally.
Stand on all four on a mat. Rotate your neck in an easy pace from side to side.
Lie on the side with the head securely positioned in a sling, so that you feel you can relax properly in the neck muscles. Slowly bend the head back. Then slowly return to the starting position.


Adjust the back support to 20 degrees. Place a towel between the bench and your chest. Sit facing the back support with your forehead resting against it. Raise your neck so that your forehead is lifted approx 5 cm. from the bench, bringing your head in line with your body.
Stand facing the wall and put the ball at face level. Pull your chin inward and push your forehead against the ball. Now push your chin forward while bending your head backward. Slowly return to the start position and repeat.
Fasten the strap around your head. Lie supine with your hip and knees bent. In a slow and controlled manner, rotate your head away from the pull-machine. Return and repeat the exercise.


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Sit on a bench with a back support adjusted to a 50 degree angle; rest your head against it. Pull your chin slightly in, lifting your head off the bench.
Standing or seated. Attach an elastic band around your head, the other end of the elastics is attached behind you. Move your head forward against the resistance of the elastics and tuck your chin. Slowly return and repeat.
Lie on your back. Pull your chin inward, making a "double chin", and raise your head toward your chest. Slowly move back and repeat.


Standing or seated. Attach an elastic band around your head, hold the other end of it with your hand in front of you. Press your neck backwards against the resistance of the band. Make sure to look forward. Slowly return and repeat.
Lie on the back with the head securely positioned in a sling, so that you feel you can relax properly in the neck muscles. Slowly rotate the head from side to side.
Sit on a chair or bench. Sit up straight with good posture. Relax your shoulders. Elongate your neck and pull your chin in slightly (neutral head-neck position). Place one palm on your forehead. Gently press with your hand, while also gently pressing your head on your hand. Take care not to adjust your head-neck position. Hold this position for approx. 10 seconds.

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