SPINE MOBILITY AND STRENGTHENING PROGRAM

Stage 3: Enhance strength and mobility through the spine

Fantastic work on achieving Stage 3!
Your headache clinician will guide you on which exercises to complete. These exercises include a range of mobility and strengthening movements designed to enhance strength & mobility for your neck. Please note: these exercises are tailored to your individual needs, so refrain from attempting all of them unless specifically instructed.

1. Spinal Mobility Exercises

 

A. Neck Circles

a. Sit or stand tall with relaxed shoulders.b. Slowly turn your head to one side, bringing your nose towards your armpit.c. Gently roll your head back and upwards.d. Continue rolling up and over towards to other side.e. Move in a smooth circular motion, avoiding sharp pain.

Frequency: Complete 5 slow circles in each direction.

👉 Tip: You should feel a gentle stretch and not an increase in head pain

B. Open/ Close Book Stretch

1. 1. Lie on your side with knees bent at 90 degrees and hands together in front.
   2. Slowly separate the hands and lift your top arm back. Rotating your upper body to reach backwards while keeping your hips stable
   3. Hold for 3–5 seconds, feeling a gentle stretch in your mid-back.
   4. Slowly return to the start and repeat 10 times per side.

Frequency: repeat this movement 2×10 times per side. Repeat 3-4x weekly

👉 Tip: You should feel it between your shoulder blades—not in your neck or shoulders.

 

C. Cat-Camel Stretch

1. 1. Start on all fours with hands under shoulders and knees under hips.
   2. Inhale and arch your back, lifting your head and tailbone (Cow position).
   3. Exhale and round your back, tucking your chin and pelvis (Cat position).
   4. Move slowly between positions for 10–15 repetitions.

Frequency: repeat this movement twice for 2min continuously. Complete 3-4x / week

👉 Tip: You should feel it between your shoulder blades—not in your neck.

 

 

2. Axioscapula Exercises

A. Shoulder retraction

1. Sit or stand tall with arms relaxed at your sides and chin slightly tucked.2. Gently pull your shoulder blades back like you’re trying to pinch them together.3. Hold for 5–10 seconds, keeping your neck relaxed and breathing normally.4. Slowly return to the starting position and relax.

Frequency: Repeat 10–15 times, for 2–3 sets daily.

👉 Tip: You should feel it between your shoulder blades—not pulling your shoulders up to your ears.

 

B. V position

1. Laying on your stomach, face down. If shoulder position is too difficult to maintain, try starting in a seated position.2. Keep your head rested on a rolled towel or exercise block. Gently tuck your chin in as if nodding with your head.3. Position your hands into a ‘V’ with arms straight down beside your hips. Palms up.4. Squeeze your shoulder blades together while gently lifting your arms up. Hands should remain on the floor.5. Be sure to maintain the V position.

Frequency: Start with 5 – 10 second holds x 10 sets daily

👉 Tip: You should feel it between and under your shoulder blades—not in your neck or lower back.

 

C. W Position

1. Laying on your stomach, face down.2. Keep your head rested on a rolled towel or exercise block. Gently tuck your chin in as if nodding with your head.3. Position your hands into a ‘W’ with arms at 90 degrees.4. Squeeze your shoulder blades together and slowly move your hands up above your head. Repeat this movement for the prescribed repetitions. *Remember to maintain the W position and try to keep your hands in line with your elbows*.

Frequency: Start with 5 – 10 second holds x 10 sets daily

👉 Tip: You should feel it between and under your shoulder blades—not in your neck or lower back.

D. Single arm shoulder retraction

1. Anchor a theraband above head height (e.g. in a doorway or over a pull-up bar) and stand facing it with feet hip-width apart.2. Gently tuck your chin in as if nodding.3. Retract your shoulder blade back while maintaining a straight arm.4. Squeeze your shoulder blade back and slightly down as you pull on the band.5. Repeat the above with the opposite arm.

Frequency: Start with 5–10 second holds × 10 sets daily

👉 Tip: You should feel it between and under your shoulder blades—not in your neck or lower back.

 

E. W Position (Standing High-to-Low Row with Theraband)

1. Anchor a theraband above head height (e.g., in a doorway or over a pull-up bar) and stand facing it with feet hip-width apart.2. Gently tuck your chin in as if nodding, maintaining an upright posture.3. Grab the band with both hands and start with your arms overhead and slightly forward, elbows extended.4. Pull the band down and back into a ‘W’ position – bend your elbows and pull down towards your side. Squeeze your shoulder blades back and down.5. Pause briefly at the bottom, keeping elbows slightly below shoulder level and hands in line with them, then return with control.

Frequency: Start with 5–10 second holds × 10 sets daily

👉 Tip: You should feel it between and under your shoulder blades – not in your neck or lower back.

 

 

3. Neck Flexors Exercises

 

A. Chin Tucks

1. 

   1. Lying on your back with your knees bent up and feet flat on the floor.2. Head resting on the ground or a thin cushion for support.3. Slightly tuck your chin in towards your throat as if nodding.4. Maintain contact with the ground/cushion while feeling a slight tension in the front of your neck. Relax and repeat.

Frequency: 10 repetitions. Perform 3 sets daily.

1. 👉 Tip: You should not feel your neck muscles activating with this exercise

 

B. Head Lifts

1. Lying on your back with your knees bent up and feet flat on the floor. Head resting on the ground or a thin cushion for support.2. Gently tuck your chin in towards your throat as if nodding.3. While maintaining the chin tuck, slowly lift your head just off the ground.4. Hold this position for up to 60 seconds (it may only be a few seconds), ensuring the movement is slow and controlled.5. Gently lower your head back down without losing the chin tuck.

Frequency: 3 repetitions of 60 sec holds, rest for 90 seconds in between. Note that if your limit is less than 20 seconds, do 5 reps with 60 seconds break in between. Complete daily

👉 Tip: You should maintain a chin tuck and feel the muscles in the front of your neck working.

 

C. Head Lift with head nods

1. Lying on your back with your knees bent up and feet flat on the floor. Head resting on the ground or a thin cushion for support.2. Gently tuck your chin in towards your throat as if nodding.3. Slowly lift your head just off the ground.4. Slowly nod your head, using the upper part of your neck only, ensuring the movement is slow and controlled, for up to 60 seconds.5. Gently lower your head back down without losing the chin tuck.

Frequency: 3 repetitions of 60 sec holds, rest for 90 seconds in between. Note that if your limit is less than 20 seconds, do 5 reps with 60 seconds break in between. Complete daily

👉 Tip: You should maintain a chin tuck and feel the muscles in the front of your neck working.

 

 

1. 4. Cervical Extensors Exercises

A. Extension Hold or General Reaction

1. Start on hands and knees (4-point kneeling).2. Keep hands under shoulders and knees under hips.3. Maintain a chin tuck.4. Slowly lift your head slightly, while keeping your neck long and chin tucked.5. Hold this position without moving.

Frequency: Hold for 20-30 seconds. Rest for 30 seconds. Repeat 3-4 times. If easy, try holding for 45 seconds.

👉 Tip: Relax your shoulders and don’t clench your jaw.

 

B. Extension Lifts

1. Start on your hands and knees (4-point kneeling).2. Keep hands under shoulders and knees under hips.3. Maintain a chin tuck while looking down.4. Slowly bend your head down to look between your legs. Keep your chin tucked while performing the movement.5. Gently lift your head back to the starting position without poking your chin out.6. Do not overextend (don’t look up excessively).

Frequency: Do 10-15 repetitions. Repeat 3-4 times, resting 45 seconds between each set.

👉 Tip: Move slowly and don’t rush!

 

C. Extension with rotation

1. Start on your hands and knees (4-point kneeling).2. Keep hands under shoulders and knees under hips while maintain a chin tuck.3. Look down at the floor so your neck stays straight.4. Slowly rotate your head to the left and then slowly turn your head to the right in a 30-degree angle.

Frequency: Do 10-15 repetitions. Repeat 3-4 times, resting 45 seconds between each set.

👉 Tip: Move slowly and don’t rush!