Neck
Suboccipitals exercises
Fine control of upper cervical extension and rotation.
20
Exercises
6
Primary target
Related exercise guides
Home equipment tiers prioritize bodyweight, walls, chairs, towels, bands, and household loads before gym-only equipment.
Band-Resisted Neck Extension
Use a band for gentle resistance during neck extension. Use caution and small range.
Band-Resisted Neck Flexion
Use a band for gentle resistance during neck flexion. Only attempt after mastering isometrics.
Band-Resisted Neck Rotation
Use a band for gentle resistance during neck rotation. Strengthens rotational muscles.
Cat-Cow with Neck Focus
Classic spinal mobility exercise with emphasis on controlled neck movement during transitions.
Cervical Extension (Look Up Gently)
Gently look upward to improve neck extension mobility. Keep the movement small and controlled.
Cervical Flexion (Chin to Chest)
Gently lower your chin toward your chest to stretch the back of the neck. Keep movements small and controlled.
Cervical Retraction on Foam Roller
Practice chin tuck while lying on a foam roller to improve thoracic extension and neck control simultaneously.
Cervical Retraction with Shoulder Squeeze
Combine chin tuck with shoulder blade squeeze for comprehensive posture correction.
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.
Cervical SNAG (Self-Mobilization)
Self-mobilization technique using a towel to assist cervical movement. Based on Mulligan technique principles.
Cervical Side Bend (Ear to Shoulder)
Gently tilt your head to bring ear toward shoulder. Improves lateral neck mobility without straining muscles.
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.
Chin Tuck (Axial Extension)
Pull your chin straight back to align your head over your spine. Fundamental exercise for reducing forward head posture.
Chin Tuck (Deep Neck Flexor Activation)
Activates the deep neck flexors to counteract forward head posture. Essential for whole spine chain health as the cervical spine leads the chain.
Chin Tuck Against Wall
Practice proper head alignment by tucking chin while standing against a wall. Great for desk workers with forward head posture.
Chin Tuck Endurance Hold
Extended chin tuck holds to build endurance in deep neck flexors. Progress from strength to endurance.
Chin Tuck Progression Series
Systematic progression from supine to seated to standing chin tucks in one session.
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.
Chin Tuck with Resistance Band
Perform chin tuck against band resistance for added challenge to deep neck flexors.
Head Harness Neck Extension
Use a head harness with weight for neck extension strengthening. Requires caution and light weights.