Full-Body Strength & Rehab for Cervical
WORKOUT SUMMARY
Main Goal
Toning and Sculpting
Workout Type
Strength Training
Fitness Level
Beginner
Program Duration
6 weeks
Days Per Week
6 days/week
Time Per Workout
20 -40 mins
Equipment Required
Dumbbells, Resistance Bands, Yoga Mat
Target Gender
Other
A safe and low-impact full-body strengthening program designed to enhance overall strength, mobility, and posture while focusing on cervical spine rehabilitation.
This program integrates gentle strength exercises and rehabilitative movements. It ensures safety and addresses neck stability, posture correction, and overall body strength to support daily functional activities for individuals aged 60-70.
Day 1: Upper Body Strength + Neck Stability
| Exercise | Sets | Reps |
| cat cow | 3 | 15-20 |
| Seated Cable Chest Press | 3 | 8-12 |
| One arm Cable Row | 3 | 8-12 |
| Chin Tuck | 3 | 10-15 |
| Seated Hamstring Stretch | 3 | 20-30 seconds per leg |
| Side Neck Stretch | 3 | 15-20 |
Day 2: Lower Body Strength + Core Stability
| Exercise | Sets | Reps |
| Bird Dog | 3 | 12-15 |
| Dumbbell Goblet Squat | 3 | 10-12 |
| Dumbbell Good Morning | 3 | 8-12 |
| Superman exercise | 3 | 12-15 |
| Standing side Toe Touch | 3 | 20 |
| Supine Spinal Twist | 3 | 15-30 sec |
Day 3: Mobility + Neck Rehab Focus
| Exercise | Sets | Reps |
| Chin Tuck | 3 | 10-15 |
| arm leg raise | 3 | 12-15 |
| Kneeling T Spine Rotation | 3 | 10 |
| Bow Yoga Pose | 3 | 20-30 sec |
| Side Plank 1 | 3 | 1 |
| seated back extension | 3 | 12-15 |
Day 4: Upper Body Rehab + Strength
| Exercise | Sets | Reps |
| Cable Lateral Raise | 3 | 10-12 |
| Seated Bicep Curl With Resistance Band | 3 | 12-15 |
| Resistance Band Alternating Chest Fly | 3 | 8-12 |
| Bird Dog | 3 | 12-15 |
| Seated Toe Touches | 3 | 10-12 per leg |
| Supine Spinal Twist | 3 | 15-30 sec |
Day 5: Lower Body Rehab + Functional Mobility
| Exercise | Sets | Reps |
| Seated Hamstring Stretch | 3 | 20-30 seconds per leg |
| Standing side Toe Touch | 3 | 20 |
| Dumbbell Goblet Squat | 3 | 10-12 |
| Superman exercise | 3 | 12-15 |
| seated back extension | 3 | 12-15 |
| Side Plank 1 | 3 | 1 |
Day 6: Full Body Mobility + Neck Integration
| Exercise | Sets | Reps |
| cat cow | 3 | 15-20 |
| arm leg raise | 3 | 12-15 |
| Dumbbell Good Morning | 3 | 8-12 |
| Kneeling T Spine Rotation | 3 | 10 |
| Chin Tuck | 3 | 10-15 |
| Bow Yoga Pose | 3 | 20-30 sec |
