NeckXsystems NeckX Instruction Manual

NeckXsystems™
GuideliNes & eXercise
iNstructioNs
www.NeckXsystems.com | NeckX®is Patented
iNcrease streNGth,
FleXibility, raNGe oF motioN
aNd eNduraNce

GUIDELINES
NeckX®is an innovative neck exercise device designed by NeckXsystems™ to help
stretch and strengthen neck musculature. Using NeckX®can increase endurance
and flexibility and ultimately improve range of motion. NeckX®is a lightweight,
portable device that allows the user to quickly change from targeting one muscle
group to the next. NeckXsystems™ provides the user the ability to continue the
exercise regimen prescribed by their medical professional or recommended
by their personal trainer in the comfort of their own surroundings, resulting in
faster and longer term results. Give NeckX®a try and see what it can do for you.
Before using the NeckX®or starting and participating in any new exercise routine,
always consult with your physician or health care professional and discuss if
NeckX®is safe for you to use. In addition, you should also use the NeckX®under
the supervision of a physician, health care professional, certified trainer or coach,
physical therapist, chiropractor, or orthopedic / neck specialist. Finally, if you feel
any pain or experience any abnormal symptoms, stop using NeckX®immediately
and consult with your physician or health care professional before continuing use.
Please follow these safety guidelines when using this product. If used improperly,
the NeckX®can cause injury.
 •Readallinstructionscarefullybeforeusing.
 •Alwaysconsultyourphysicianorhealthcareprofessionalbeforestarting
or participating in any new exercise routine.
 •AlwaysuseNeckX®under the supervision of a physician, health care
professional, certified trainer or coach, physical therapist, chiropractor, or
orthopedic / neck specialist.
 •Alwaysusethesafetywristloopsattheendofthebandsasprescribedin
this document to help prevent injury.
 •Inspecttheproductfordamageorflawsbeforeeachuse.
 •Donotuseiftheloopsonthesideofthecap,whichhelppositionthe 
exercise band on the head, are loose, torn, frayed, or separating from the cap.
 •Donotusetheexercisebandsoranyexercisebandthathasholes(except
for the safety wrist loops) or small nicks which may cause the band to tear
or break during exercise.
For exercise videos, visit www.NeckXSystems.com

 •Donotgrasp,attachtoanyobject,orusethesafetywristloopsasameans
of leverage when using NeckX®. The safety wrist loops should never be
used as handles.
 •Nevershortenthelengthoftheexercisebands.Theexercisebandsused
with NeckX®shouldneverbeshorterthansixfeet(72inches)inlength.
 •Neverusetapeofanykindtoattachtheexercisebandstostationaryobjects.
 •Keeptheexercisebandsawayfromheat,cold,andsharpobjectstoavoid
  accidentalpuncturesandtears.Avoidexposingtheexercisebandstodirect
  sunlightorwaterandstoreinacool(21°C/70°F),darkarea.
 •Neverstretchtheexercisebandstomorethanthreetimestheirrestinglength.
 •Neverstretchandreleasetheexercisebands.Alwaysmaintainafirmgrip
and never release the exercise band until you have manually returned it to its
resting length.
 •Nevertietwopiecesofexercisebandstogether.
 •AlwaysuseNeckX®in an open area that is free from obstructions.
 •Thisproductshouldnotbeconsideredtobeorusedasatoy.
 •Thelifeexpectancyoftheexercisebandsareconsistentwiththatamountof
  usagesustained.Asaprecaution,theexercisebandsshouldbereplacedata
minimum every year. Heavy use may require accelerated replacement.
 •Iftheexercisebands,cap,orsafetywristloopsaredamagedinanyway,do
not use and replace before continuing to use NeckX®.
 •Thisproductisintendedforuseonlyasdescribedinthisdocumentoras
prescribed by a physician, health care professional, certified trainer or
coach, physical therapist, chiropractor, or orthopedic / neck specialist.
 •NeckX®LLCassumesnoliabilityforinjuries,accidents,ordamagesthatmay
occur with the use or misuse of this product.
The portable NeckX®allows you to do your exercises anywhere and can be done
while standing, sitting or lying down. It is important to breathe while doing the
exercises and relax as you take your neck through your normal range of motion.
Neck exercises are to be done pain free, smooth and with slow controlled motions
atalltimes.Neckstretchesaredonetoacountof20secondsandrepeatedoneto
threerepetitions.Neckexercisesaredonefor8to10repetitions(unlessotherwise
instructedbyahealthcareprofessional).Beginbyholdingfor2secondsatthe
endoftherangeofmotion.Returnslowlycountingfor4secondstothestartof
theposition.Allneckexercisescanbedonewithbreakswhenmusclesarefeeling
fatigued. Neck stretching and strengthening should not produce or increase any
pain. For best results, neck exercises should be performed once a day. If at any
time you feel any pain or experience any abnormal symptoms, stop using NeckX®
immediately and consult with your physician or health care professional before
continuing use.

INSTRUCTIONS
Upon opening your package, inventory your NeckX®device and ensure that
you have all the components listed here:
Also,youshouldimmediatelyinspectthe cap,exercise bands,and safety
wrist loops at the ends of each band, for any damage or flaws before each
use. If any damage or flaws are noticed in accordance with, but not limited
to, the advice contained in the Guidelines section, do not use the NeckX®
device.ContacttheNeckXsystems™customerservicedepartment.
AfterinspectingthecomponentsofyourNeckX®device and after consulting
with your physician or health care professional, you are ready to begin using
the NeckX®. To correctly assemble the NeckX®and to ensure its safe use,
you should follow the assembly instructions on the next page.
Yellow = Light
Green = Medium
Blue = Heavy
NeckXsystems™ bands are color coded with respect to the resistance they provide:
•NeckX®AdjustableCap
•3NeckXsystems™ExerciseBands
 (Yellow,Green,Blue)
•NeckXsystems™Guidelines
 andExerciseInstructions
•NeckX®CarryingPouch

Caution: The exercises and instructions detailed in this guide are for reference only and are not intended to act as
a prescription for exercise. Before using the NeckX®, starting or participating in any new exercise routine, always
consult with your physician or health care professional and discuss if NeckX®is safe for you to use. In addition,
you should also use the NeckX®under the supervision of a physician, health care professional, certified trainer or
coach, physical therapist, chiropractor, or orthopedic/neck specialist. Finally, if you feel any pain or experience
any abnormal symptoms, stop using NeckX®immediately and consult with your physician or health care profes-
sional before continuing use.
ASSEMBLY/USAGE INSTRUCTIONS
Choosewhichexercisebandyouwishtostartwith.Itishighlyrecommended
that you begin with the band that offers the least resistance until you have
perfected the exercises and to prevent possible injury.
Step 1: Feed the exercise band
through the side loops on each side
of the cap above the chin straps.
Adjusttheexercisebandsothatthe
band is even on both sides and the
NeckX®logo is centered on top.
Step 2: Place the NeckX®on your head
so that the bottom of the cap runs
across the forehead, slightly above the
eyebrows. Look in a mirror to ensure
the NeckX®logo is centered above your
nose and attach the chin strap.
Step 3: If the cap is loose, use the
Velcro adjustment tab on the back
to assist in a more secure fit.
Step 4: Slip your hands through the
safety wrist loops and then grasp the
exercisebands.Donotgraspthesafety
wrist loop to perform the exercises.
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EXERCISE TIPS
•ThegoalofusingtheNeckX®is
to gradually increase the amount
of repetitions to build endurance.
•Neckstretchesaredonetoacount 
 of20secondsandrepeatedoneto 
three repetitions.
•Neckexercisesaredonefor8to10
repetitions (unless otherwise instructed
by a health care professional).
•Beginbyholdingfor2secondsat
the end of the range of motion.
•Returnslowlycountingfor4
seconds to the start of the position.
•Ifgreaterresistanceisdesired,
you may consider using two bands
simultaneously.
•TheNeckX®may also be used while
lying down. For suggested
positions, review the pictures
at the end of the exercise section.
NEUTRAL SPINE
POSITION (NSP)
NSP Technique:
•Situpstraight,shouldersback.
•Lookstraightahead.
•Puthandsthroughsafetywristloops.
•Handsareholdingresistance 
bands and resting at hips.
•Startandendallexercisesinthe
Neutral Spine Position.
Step 1: Position band on top of head.
Hold left arm out, slightly above
waistata45ºangle.Thisexercise
can be done to the left and right.
Step 2: Tilt head to the left, feeling
the stretch along the right side.
Step 3: For resistance, tilt head to
the right, keeping your left hand in
place, return your head back to the
left and repeat.
1. SIDE BEND
(LEFT OR RIGHT)
Note: It is recommended that the following steps
and all recommended exercises be done in front of
a mirror to help ensure the proper placement of the
NeckX
®
upon your head. Furthermore, using a mirror
will help you maintain a Neutral Spine Position for all
recommended exercises and allow you to evaluate
technique and ensure proper movement.

Step 1: Position band on back of
head. Lift arms to the front, above
shoulder level, holding the bands at
the desired level of resistance.
Step 2: Tuck chin in and hold, keeping
arms in place. Move chin in and out
on a horizontal or level plane.
Step 3: Slowly return and repeat.
2. RETRACTION/
CHIN TUCK
Step 1: Position band on top of head.
Hands are holding resistance band
and resting on knees. Lower your chin
and stretch the back of your neck.
Step 2: Lift head up and back, increasing
the resistance against the band, or, with
continuous resistance by lifting arms up
as your head extends back.
Step 3: Slowly return and repeat.
3. EXTENSION

Step 1: Position band on front of
head. Turn your grip upside down
with thumbs facing downward.
Step 2: Wrap bands around the
back of your shoulders and behind
your elbows. Lift top of head up,
increasing resistance against band.
Step 3: Tuck chin in and bring
towards chest, without bending body
forward. Slowly return and repeat.
4. FLEXION
Step 1: Position band on top of head. With
your left hand, wrap the band around
the front of the NeckX®cap, continuing
aroundbackandholdoutata90ºangle.
Step 2: Turn your head to the right,
feeling the stretch along the left side.
Ensurethatyouareholdingthebands.
Donotholdthesafetywristloops.
Step 3: For resistance, turn your
head to the left, slowly return back
to the right.
5. ROTATION
(LEFT SIDE)

(RIGHT SIDE)
Step 1: With your right hand, wrap
the band around the front of the
NeckX®cap, continuing around the
backandholdoutata90ºangle.
Step 2: Turn your head to the left,
feeling the stretch along the right side.
Ensurethatyouareholdingthebands.
Donotholdthesafetywristloops.
Step 3: For resistance, turn your
head to the right, slowly return back
to the left.
Step 1: Position band on top of head.
Begin in Neutral Spine Position,
hands are resting at hips.
Step 2: Lift head up and rotate to
the right while looking up and over
your shoulder, and hold.
Step 3: Slowly return your head back
through the Neutral Spine Position
and look down at your left hand.
Repeattotherightasnecessary.
6. 45ºs

CHIN TUCK: Position band at back
of head. Hold arms straight up using
desiredamountofresistance.Raise
chin vertically and back down.
SIDE BEND Step 1: Hold arm out to
leftorrightsideataplus45°angle.
SIDE BEND Step 2: Imagine head
resting on a dime. Tilt head to
left and right while resisting the
temptation to turn your chin.
Step 1: Position band on top of head.
Securely hold the resistance bands
at each end with wrists through the
safety wrist loops and resting at hips.
Step 2: Lift top of head up towards
ceiling, without lifting your chin. You
may engage core muscles as well.
Step 3: Slowly return to Neutral
Spine and repeat.
7. VERTICAL LIFT EXERCISES LYING DOWN

EXTENSION Step 1: Position band at
backofhead.Raisearmstoa45°angle
using desired amount of resistance.
FLEXION Step 2: Move chin
towardschest.Afterdesiredrange
of travel, slowly allow head to move
back towards the table.
EXTENSION Step 2: Slowly allow
headtocomeforward.Afterdesired
range of travel, move head back
towards table.
ROTATION Step 1: Wrap band around
front of head as previously described
inRotationExerciseandholdarmout
at90°angle(leftarmat90°anglenotshown).
FLEXION Step 1: Position band on
front of head. Wrap bands behind
shoulders and elbow. Hold arms
at side.
ROTATION Step 2: Pull the desired
amount of resistance to stretch. If
desired, head may be turned to the
left and right to work range of motion.

www.NeckXsystems.com
1-800-484-1534
P.O. Box 12382 •Aspen, Colorado 81612
[email protected]
NeckX®is Patented - #8,613,690
INCREASE STRENGTH, FLEXIBILITY, RANGE OF MOTION AND ENDURANCE
Notes