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Exercise handout — move better, feel better.

Back

Neck Stretch in Lying

BeginnerstretchTier T1

Lie on your back on a bed with your knees bent and your head on a pillow. Keep your head level and press it back into the pillow, then hold for a few seconds. You should feel a stretch at the back of your neck.

Targets: Neck (Cervical Spine)

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home

Home Options

  • bed or couch + pillow or cushion

Dosage

1

Sets

30 sec

Reps / Time

15 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Lie on your bed with your head supported on a pillow.
  1. A man lying on his back on a bed with his knees bent and feet flat on the bed, his head resting gently on a pillow, arms relaxed at his sides.

    Step 1 of 3

    Settle onto your back on the bed, knees bent and feet resting on the bed, letting your head rest on a pillow.

  2. The same man lying on his back, his head now pressed a little into the pillow which is visibly dented, held level and not tilted up.

    Step 2 of 3

    Keeping your head level, not tilting it, press it back into the pillow until a stretch builds at the back of your neck, and hold there for a few seconds.

  3. A man lying on his back on a bed with his knees bent and feet flat on the bed, his head resting gently on a pillow, arms relaxed at his sides.

    Step 3 of 3

    Settle onto your back on the bed, knees bent and feet resting on the bed, letting your head rest on a pillow.

What you should feel

You should feel a stretch at the back of your neck.

Breathing

  • Breathe normally.

Safety Information

The only exercise-specific caution is to gently push the head into the pillow without tilting the head. Keep the head level in both the rest and the press position, never tilted up or tucked down. Exercise in a safe environment, only attempt the exercises if feeling well enough, and stop immediately if feeling unwell. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.