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Warm-up

Neck Flexion

Neck flexion is simply the act of bending your head forward. It is the movement you make when you look down at your phone, read a book on your lap, or nod "yes."

Neck Flexion

How to Perform

Step 1 for Neck Flexion exercise1

Sit or stand up tall with your shoulders relaxed.

Step 2 for Neck Flexion exercise2⏱ Hold 10s

Slowly lower your chin straight down toward your chest And hold the position when you feel a comfortable stretch along the back of your neck.

🔁 Repeat this exercise 5 times

Muscles Targeted

Sternocleidomastoid (SCM)

The Muscles that Contract (Pull you into flexion).

Longus colli

The Muscles that Contract (Pull you into flexion).

Longus capitis

The Muscles that Contract (Pull you into flexion).

Anterior Scalenes

The Muscles that Contract (Pull you into flexion).

Upper Trapezius

The Muscles that Stretch (Elongate during flexion).

Levator Scapulae

The Muscles that Stretch (Elongate during flexion).

Splenius

The Muscles that Stretch (Elongate during flexion).

Suboccipital muscles

The Muscles that Stretch (Elongate during flexion).

Helpful For

Cervicogenic and Tension Headaches

By stretching the tight suboccipital muscles at the base of the skull that often trigger head pain.

Upper Cross Syndrome (Postural Strain)

Helps activate weak front neck muscles (deep neck flexors) while stretching the overactive muscles in the back of the neck.

Cervical Spondylosis (Neck Arthritis)

Used gently to maintain joint space and flexibility in the cervical spine.

Whiplash-Associated Disorders (WAD)

Incorporated in the later stages of rehab to safely restore forward bending motion after a rear-end collision.

Benefits

  • Deep Stretch: It provides a highly effective stretch for the stiff muscles and ligaments running down the back of your neck and upper spine.
  • Tension Relief: It helps melt away the "tight" feeling that builds up at the base of the skull from stress, poor sleeping positions, or working at a desk all day.
  • Counteracts Arching: It balances the neck after long periods of looking up (extension) or holding the head in rigid positions.

Precautions

  • Don't Force It: Let the natural weight of your head do the work. Do not use your hands to forcefully pull or yank your head down toward your chest.
  • Keep Shoulders Down: Make sure your shoulders don't round forward or hunch up toward your ears as you look down.
  • Listen to Your Body: Stop immediately if you feel a sharp pinch, dizziness, or any tingling/numbness traveling down your arms into your hands.

Helps With

Upper Cross Syndrome (UCS)

Upper Cross Syndrome (UCS)

Upper Cross Syndrome is a common postural condition caused by a predictable pattern of muscle imbalance around the neck, shoulders, and chest. It develops gradually often without you even noticing until pain, stiffness, or poor posture becomes hard to ignore.

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