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Exercise handout — move better, feel better.
Upper Cervical Nod (Occipital)
Very small nodding motion targeting the upper cervical joints only. Precision exercise for upper neck control.
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
none
Home Options
- bodyweight
Dosage
2
Sets
10
Reps / Time
30 sec
Rest
Hold 3-5 seconds
Tempo
Step-by-Step Guide
Set up
- Lie on back with knees bent
- Head resting on floor
- Relax completely
No image for this step. Follow the written instruction.
Step 1 of 5
Make a tiny nodding motion from the very top of your neck
No image for this step. Follow the written instruction.
Step 2 of 5
Motion is only 1-2 degrees
No image for this step. Follow the written instruction.
Step 3 of 5
Feel like your skull is rocking on top of your spine
No image for this step. Follow the written instruction.
Step 4 of 5
Hold for 3-5 seconds
No image for this step. Follow the written instruction.
Step 5 of 5
Relax and repeat
Breathing
- Breathe normally
- Stay relaxed
Form Cues
- Very small motion
- Top of neck only
- No chin tuck - just nod
- Subtle movement
Common Mistakes to Avoid
- Too much movement
- Using whole neck
- Confusing with chin tuck
- Forcing range
Safety Information
Stop if dizziness or headache. Motion should be tiny.
Progressions
Longer holds. Eyes closed.
Regressions
Practice finding the motion first without hold.
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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.