Therapeutic exercise
Deep Cervical Flexor Activation (Head Nod)
Isolated recruitment of the deep cervical flexors (longus colli and longus capitis) without activating the sternocleidomastoid. The foundation of cervical postural retraining — patients with upper-crossed syndrome almost always have these muscles inhibited.
How to perform
- Starting position. Lie on your back with knees bent and head resting on a thin towel or directly on the floor.
- Step 2. Without lifting the head, make a subtle nodding motion of the chin toward the chest, as if very gently saying yes.
- Step 3. Feel the soft elongation at the back of the neck and hold the chin retraction for 10 seconds, breathing normally.
- Step 4. Relax the neck musculature for 5 seconds and repeat the movement.
- Return. Keep the shoulders relaxed and avoid any sternocleidomastoid contraction — if you feel the anterior neck harden, reduce the intensity.
When not to perform
- Positional vertigo in supine
- Acute cervical radiculopathy with distal paresthesia
- Recent cervical trauma
- Vertebrobasilar insufficiency
- Recent cervical spine surgery
- Acute cervical pain not responsive to movement
Medical disclaimer. These exercises are presented for informational purposes only. Always consult your physician before starting any exercise program, especially in case of acute pain, recent injury, or underlying clinical condition.
Related Exercises
Cervical Retraction (Chin Tuck)
Activates the deep cervical flexors — longus colli and longus capitis — muscles essential for cervical stabilization and frequently inhibited in chronic neck-pain patterns.
Levator Scapulae Stretch
Stretches the levator scapulae — a classic culprit in posterolateral neck pain and that sensation of heaviness around the neck, typical of people who spend long hours with the head forward in front of screens.
Upper-Trapezius Stretch
Stretches the upper trapezius — a muscle that is commonly hypertonic in patients with mechanical neck pain. Relieves the sensation of heaviness and tension in the neck and shoulders.