Seated Deep Neck Flexor Upper Cervical Nod

The deep neck flexor upper cervical nod strengthens the muscles in front of your neck and stretches the muscles at the base of your skull to improve forward head posture.

Begin by sitting in a chair with good posture. Your feet should be flat on the floor and hip width apart, and your hips and knees should both be at roughly 90 degree angles. Your shoulders should be directly above your hips. Make sure you are not slumping or rounding your mid or lower back.

Gently nod your chin towards your Adam's apple. Your neck should not bend much. You should still be able to look straight ahead with your eyes. You should feel the small muscles in front of your neck working and the muscles at the base of your skull stretching. Hold this position for 5 seconds. Then relax.

• Perform a gentle contraction. Make sure that the tiny muscles right in front of your neck are working. You should not feel a muscle bulging near your collar bone when performing this exercise.
• Your neck should not bend much. You should still be able to look straight ahead with your eyes.
• Do not hold your breath.