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Exercise handout — move better, feel better.
Cervical SNAG (Self-Mobilization)
Self-mobilization technique using a towel to assist cervical movement. Based on Mulligan technique principles.
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
- towel
No equipment? Try: SNAG strap
Dosage
2
Sets
8
Reps / Time
30 sec
Rest
Gentle 3-second movements
Tempo
Step-by-Step Guide
Set up
- Fold towel lengthwise
- Wrap around back of neck at stiff segment
- Hold both ends in front with hands
Step 1 of 5
Apply gentle forward and upward glide with towel
Step 2 of 5
While maintaining glide, rotate head toward restricted side
Step 3 of 5
Motion should feel easier with the glide
Step 4 of 5
Return to neutral, release pressure
Step 5 of 5
Repeat 6-10 times
Breathing
- Breathe normally
- Stay relaxed
Form Cues
- Gentle glide only
- Motion should feel easier
- No forcing
- Pain-free movement
Common Mistakes to Avoid
- Too much pressure
- Not maintaining glide during movement
- Wrong level
- Forcing range
Safety Information
Learn from clinician first. Stop if symptoms increase.
Progressions
Progress to sustained holds if beneficial.
Regressions
Less pressure. Guidance from clinician first.
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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.