Exercise deep neck flexors

Purpose of the exercise

Exercise for the deep neck flexors (longus colli and longus capitis) and neck stabilisers. Is suitable for for neck and headache complaints. Also effective for strengthening neck-shoulder stability and alternating posture during prolonged sedentary work.

Supplies

• No equipment required
• Sufficient space to stand upright
• Optional: mirror to check posture
• Optional: wall to stand against for feedback

Starting position

1. Stand upright with your feet hip-width apart
2. Keep your back straight and shoulders relaxed down
3. Let your arms hang relaxed beside your body
4. Look straight ahead, gaze at eye level
5. Keep your chin parallel to the ground (neutral)

Implementation

1. Pull your chin back horizontally (as if making a double chin)
2. Move your head backwards without looking up or down
3. Feel the activation at the front of your neck (deep muscles)
4. The back of your head moves backwards, gaze remains horizontal
5. Hold this position for a while
6. Relax and return to the neutral starting position

Points of interest

• ✓ Move backwards only horizontally (no kinks)
• ✓ Keep your gaze straight ahead (eye level)
• ✓ Make a subtle move (no big turn necessary)
• ✓ Keep your shoulders relaxed and low
• ✗ Avoid bending your chin down (flexion)
• ✗ Do not look up or down during movement
• ✗ Don't pull your shoulders up to your ears

When this exercise

This exercise is suitable for anyone with neck pain and a lot of sedentary work. Has benefits for office workers, people who look at phones or computers a lot for variety and variation in movement. Effective for chronic neck pain, tension headaches and as a preventive exercise for neck pain. An early exercise in rehabilitation after whiplash, neck hernia or neck-related headache to train the deep stabilisers (in consultation with physiotherapist). For acute neck pain, early-stage whiplash, dizziness or neurological symptoms, have it assessed by a physiotherapist or doctor first.