Back
Neck (Cervical Spine) exercises
The cervical spine consists of 7 vertebrae supporting the head and allowing rotation, flexion, extension, and side bending. Key muscles include deep neck flexors, upper trapezius, levator scapulae, SCM, and suboccipitals. Critical for posture and often affected by desk work.
109
Exercises
0
Movement ranges
Published population evidence
Neck (Cervical Spine) population reference statistics
Population reference evidence—not a normal range or tracking target.
These values summarize a source population measured under a specific protocol. They are not individual normal ranges, treatment goals, or personal tracking thresholds.
No published population reference statistics are available for this joint.
The legacy movement cards and reviewed exercise library remain available below.
Related exercise guides
Home-first options prioritize safe range, household equipment, and pain-aware progression.
Alternate-Nostril Breathing, Nadi Shodhana Hand Positions
You sit tall and cross-legged with your eyes closed and your left hand on your left knee. You use your right hand to close one nostril at a time as you breathe.
10 reps
Band Face Pull
Pull a band toward your face to strengthen rear shoulders and upper back. Excellent for countering forward head posture.
15 reps
Band Row
Pull a resistance band to strengthen mid-back and help support neck posture. Keep neck long throughout the movement.
12 reps
Band-Resisted Neck Extension
Use a band for gentle resistance during neck extension. Use caution and small range.
8 reps
Band-Resisted Neck Flexion
Use a band for gentle resistance during neck flexion. Only attempt after mastering isometrics.
10 reps
Band-Resisted Neck Rotation
Use a band for gentle resistance during neck rotation. Strengthens rotational muscles.
10 reps
Band-Resisted Neck Side Bend
Use a band for gentle resistance during neck side bending. Strengthens lateral neck muscles.
10 reps
Brachial Plexus Nerve Glide Sequence
You stand with your right hand folded up at your right collarbone and your head bent toward that arm. You straighten your head while the hand drops away, then repeat the sequence.
10 reps
Cat-Cow with Neck Focus
Classic spinal mobility exercise with emphasis on controlled neck movement during transitions.
10 reps
Cervical Extension (Look Up Gently)
Gently look upward to improve neck extension mobility. Keep the movement small and controlled.
6 reps
Cervical Flexion (Chin to Chest)
Gently lower your chin toward your chest to stretch the back of the neck. Keep movements small and controlled.
8 reps
Cervical Flexion-and-Extension Range of Motion in Quadruped
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.
10 reps
Cervical Retraction on Foam Roller
Practice chin tuck while lying on a foam roller to improve thoracic extension and neck control simultaneously.
10 reps
Cervical Retraction with Shoulder Squeeze
Combine chin tuck with shoulder blade squeeze for comprehensive posture correction.
10 reps
Cervical Rotation (Look Left/Right)
Gently turn your head left and right to improve neck rotation. A fundamental mobility exercise safe for most neck conditions.
10 reps
Cervical SNAG (Self-Mobilization)
Self-mobilization technique using a towel to assist cervical movement. Based on Mulligan technique principles.
8 reps
Cervical Side Bend (Ear to Shoulder)
Gently tilt your head to bring ear toward shoulder. Improves lateral neck mobility without straining muscles.
10 reps
Cheek Puff Hold With Both Cheeks and the Lips Sealed
You sit upright with your face relaxed and press your lips together. You blow both cheeks out and hold the air in so none escapes.
30s
Chin Nod (Deep Neck Flexor Activation)
The foundation of neck rehabilitation. Activates deep neck flexor muscles that support good posture and reduce strain on superficial muscles.
10 reps
Chin Tuck Against Resistance With a Ball Under the Chin
You sit upright on a chair with a small ball between your chin and upper chest. You open your jaw wide, tuck your chin onto the ball so it is squeezed, then return.
10 reps
Chin Tuck Against Wall
Practice proper head alignment by tucking chin while standing against a wall. Great for desk workers with forward head posture.
10 reps
Chin Tuck Endurance Hold
Extended chin tuck holds to build endurance in deep neck flexors. Progress from strength to endurance.
45s
Chin Tuck Progression Series
Systematic progression from supine to seated to standing chin tucks in one session.
10 reps
Chin Tuck with Head Lift
Advanced deep neck flexor exercise. Combines chin tuck with lifting the head slightly off the floor. Only progress here when chin nods are easy.
6 reps
Chin Tuck with Resistance Band
Perform chin tuck against band resistance for added challenge to deep neck flexors.
10 reps
Dead Bug with Neck Neutral
Core exercise performed with focus on maintaining neutral neck position. Builds core-neck coordination.
8 reps
Diaphragmatic Breathing (Belly Breathing)
Deep breathing using your diaphragm to reduce neck muscle tension and improve relaxation. Foundation for neck health.
3 min
Doorway Pec Stretch
Stretch tight chest muscles in a doorway. Tight pecs contribute to forward head posture and neck strain.
25s
Foam Roller Thoracic Extension
Use a foam roller to improve thoracic spine extension. Helps reduce compensatory strain on the neck.
5 reps
Forward Jaw Glide With a Sanitised Pen Between the Teeth
You sit with a clean pen lying level between your upper and lower front teeth, held by a light jaw clench. You slide your lower jaw forward and back, keeping the pen level.
10 reps
Guided Controlled Jaw Opening
Sit tall with one finger on your jaw joint and one on your chin. Slowly open your mouth in a straight, smooth line and close it again.
10 reps
Jackknife on the Pilates Mat
You lie on your back with your arms long by your sides. You lift your legs and seat up and overhead until your legs are parallel to the floor, then reach them to the ceiling. You lengthen your body toward the floor with control.
8 reps
Laser Pointer Target Training
Wear a laser pointer on your head and trace targets on a wall to improve neck proprioception and control.
4 min
Levator Scapulae Stretch (Smell Your Armpit)
Targets the levator scapulae muscle that lifts the shoulder blade and often gets tight with stress and desk work.
25s
Morning Neck Wake-Up Routine
Gentle morning routine to ease neck stiffness and set good posture for the day.
5 min
Near-Far Focus Convergence Exercise With a Raised Finger Moved Toward the Nose
You sit upright and hold your right arm straight out at eye level with your index finger raised. You focus both eyes on the fingertip. Then you slowly bend your elbow to bring the finger toward your nose and back out again.
10 reps
Neck CARs (Controlled Articular Rotations)
Draw small controlled circles with your nose to explore full neck range. Builds awareness and control through all movement directions.
3 reps
Neck Flexion with Overpressure
Gentle self-assisted stretch for the back of the neck using hand pressure. Use caution and keep gentle.
18s
Neck Half Circles
Gentle half-circle movements from shoulder to shoulder, avoiding full extension. Safe mobility exercise.
6 reps
Neck Isometric Extension (Hand on Back of Head)
Strengthen the back neck muscles without movement. Place hand on back of head and push backward gently without moving.
5 reps
Neck Isometric Flexion (Hand on Forehead)
Strengthen the front neck muscles without movement. Place hand on forehead and push gently without moving your head.
5 reps
Neck Isometric Rotation (Hand on Temple)
Strengthen rotational neck muscles without movement. Place hand on temple and try to turn head against resistance.
5 reps
Neck Isometric Side Bend (Hand at Side of Head)
Strengthen side neck muscles without movement. Place hand on side of head and push sideways gently without moving.
5 reps
Neck Isometric in All 6 Directions
Complete isometric strengthening covering flexion, extension, side bend (both sides), and rotation (both sides).
1 reps
Neck Micro-Break Routine
Quick 2-minute routine designed for hourly desk breaks. Combines key movements for tension relief.
2 min
Neck Retraction with Eye Movement
Maintain chin tuck while moving eyes to different targets. Challenges vestibular-cervical coordination.
2 min
Neck Self-Massage
Use your hands to gently massage tense neck muscles. Simple self-care technique.
2 min
Neck Stabilization with Perturbations
Partner or clinician applies gentle unpredictable pushes while you maintain neutral head position. Advanced motor control exercise.
25s
Neck Stretch in Lying
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.
30s
Open Book Thoracic Rotation
Thoracic rotation in sidelying position. Improves upper back mobility to reduce neck compensation.
8 reps
Posterior Shoulder Stretch
Stretch the back of the shoulder which can contribute to neck and shoulder tension.
25s
Pressure Biofeedback Craniocervical Flexion
Use a pressure biofeedback cuff under the neck to precisely train deep neck flexor activation. Gold standard clinical exercise.
10 reps
Prone Chin Tuck Hold
Perform chin tuck while lying face down to challenge deep neck flexors against gravity. Advanced positioning.
6 reps
Prone I-Y-T-W Raises
Comprehensive upper back strengthening combining four arm positions. Excellent for postural support.
6 reps
Prone T (Upper Back)
Lie face down and lift arms in a T position to strengthen mid-back muscles that support neck posture.
10 reps
Prone Y (Lower Trap)
Lie face down and lift arms in a Y position to target lower trapezius muscles. Important for shoulder blade control.
10 reps
Quadruped Neck Retraction (Turtle to Giraffe)
Practice neck control on hands and knees. Moving between chin tuck (turtle) and lengthened position (giraffe) builds awareness and control.
10 reps
SCM Stretch (Front Side Neck)
Stretches the sternocleidomastoid (SCM) muscle on the front side of the neck. Use caution as this involves some extension.
20s
Scalene Stretch
Gentle stretch for the scalene muscles on the side of the neck. Use caution as these are sensitive muscles.
18s
Scapular Retraction (Squeeze Shoulder Blades)
Pull shoulder blades back and down to strengthen muscles that support good neck posture. Foundation exercise for neck health.
10 reps
Seated Chin Tuck with Retraction
Practice chin tuck in a seated position for quick posture resets throughout the day. Perfect for desk workers.
10 reps
Seated Neck Lateral Stretch
Sit tall and place one hand on top of the opposite shoulder, pressing it gently down. Slowly tilt your head sideways away from that hand, without touching your head or neck. Repeat on the other side.
30s
Seated Posture Reset with Breathing
A simple reset to reduce neck tension throughout the day. Combines posture correction with relaxed breathing for maximum benefit.
2 min
Shibashi Carrying the Moon
A standing taiji qigong movement. The body rises as the waist turns and one arm reaches up and back at forty-five degrees while the head looks at the hand. You then sink on slightly bent knees and mirror to the other side.
10 reps
Shoulder Circles
Simple shoulder circles to release tension in the upper back and neck area.
10 reps
Sidelying Cervical Rotation
Practice neck rotation while lying on your side. Gravity-assisted position for gentle mobility.
8 reps
Sitali Pranayama
You sit tall and cross-legged with your hands on your knees. You roll your tongue into a tube and breathe in through it, then close your mouth and breathe out slowly through your nose.
10 reps
Spinal Accessory Nerve Flossing
You stand and raise one arm straight in front to shoulder height. You push the arm further forward to move the shoulder blade, then tuck your chin in and repeat.
10 reps
Standing Cervical Retraction Walk
Walk while maintaining chin tuck position to build functional postural endurance.
2 min
Straw or Spoon Held Between the Lips, Not the Teeth
You sit upright and place a plain straw between your lips, not your teeth. You lower your hands to your lap and hold the straw with your lips alone.
30s
Suboccipital Release (Tennis Balls)
Self-massage for the small muscles at the base of your skull. Helpful for tension headaches and upper neck tightness.
2 min
Supine Cervical Protraction
Gentle forward movement of the head while lying down. Explores the opposite direction of retraction.
8 reps