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Exercise handout — move better, feel better.
Neck Flexion with Overpressure
Gentle self-assisted stretch for the back of the neck using hand pressure. Use caution and keep gentle.
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
18 sec
Reps / Time
15 sec
Rest
Hold 15-20 seconds
Tempo
Step-by-Step Guide
Set up
- Sit with good posture
- Interlock fingers behind your head
- Elbows point forward
Step 1 of 5
Gently lower chin toward chest
Step 2 of 5
Allow hands to add gentle additional pressure
Step 3 of 5
Do not pull forcefully
Step 4 of 5
Feel stretch in back of neck
Step 5 of 5
Hold for 15-20 seconds
Breathing
- Slow breaths
- Exhale to relax
Form Cues
- Gentle pressure only
- No forcing
- Relax into it
- Stop if symptoms
Common Mistakes to Avoid
- Pulling too hard
- Forcing through resistance
- Holding breath
- Continuing despite symptoms
Safety Information
STOP if arm symptoms occur. Very gentle only. Avoid with disc issues.
Progressions
Slightly longer holds if tolerated.
Regressions
No overpressure. Just gravity.
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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.