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Cervical Flexion-and-Extension Range of Motion in Quadruped

IntermediateMobilityTier T2

You kneel on your hands and knees on a mat with your belly button drawn in. You lift your head to look at the ceiling. Then you return to neutral and slowly lower your head, chin tucked in.

Targets: Neck (Cervical Spine)
Muscles: Deep Neck Flexors

Stop if

Stop if pain or symptoms increase.

Also stop if you notice
Stop if you feel an increase in pain or symptoms beyond ordinary discomfort.
  • 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
  • Works at the gym

Home Options

  • small household item

Dosage

2

Sets

10

Reps / Time

30 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Position yourself in 4-point kneeling with your knees under your hips and your hands under your shoulders before beginning.
  • These exercises should be carried out often, throughout the day; perform them in a slow and controlled manner, and stop if they increase your pain or symptoms rather than causing only discomfort.
  1. A woman kneeling on a mat on both hands and both knees, back flat, head held level with her shoulders and her chin tucked in.

    Step 1 of 4

    Position yourself in 4-point kneeling with your knees under your hips and your hands under your shoulders. Gently draw your belly button towards your spine, push gently through your shoulder blades, and lift your head so it is level with your shoulders, chin tucked in.

  2. The same woman still in 4-point kneeling, her head lifted so her face turns up toward the ceiling.

    Step 2 of 4

    Slowly lift your head to look at the ceiling.

  3. The same woman still in 4-point kneeling, her head lowered so her chin moves down toward her chest.

    Step 3 of 4

    Return to neutral, then slowly take your chin towards your chest.

  4. A woman kneeling on a mat on both hands and both knees, back flat, head held level with her shoulders and her chin tucked in.

    Step 4 of 4

    Position yourself in 4-point kneeling with your knees under your hips and your hands under your shoulders. Gently draw your belly button towards your spine, push gently through your shoulder blades, and lift your head so it is level with your shoulders, chin tucked in.

Breathing

  • Breathe normally.

Safety Information

These exercises may cause discomfort but should not increase pain or symptoms, and should be performed in a slow and controlled manner. Keep a safe four-point-kneeling position throughout, the hands and knees held in that same fixed base position. Caution: keep performing it gently and slowly. 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.