Cervical flexion off the edge of a bench is a targeted, high-level strengthening exercise for the deep and superficial neck flexor muscles, including longus capitis, longus colli, and sternocleidomastoid. It is commonly prescribed to improve neck stability, posture, and control. By working against gravity, this exercise helps build higher-level strength through a controlled range while promoting better control of the cervical spine.
- Lie on your back on a flat bench with your shoulders supported and your head positioned just off the edge.
- Ensure your body is stable, with your arms resting comfortably by your sides or holding the bench for support.
- Begin with your neck in a neutral position, keeping your gaze directed upwards.
- Slowly lower your head backwards in a controlled manner, allowing it to move into extension over the edge of the bench.
- Reverse the movement by lifting your head back up using your neck muscles.
- Return to the starting neutral position without jutting your chin forward.
- Complete repetitions as prescribed by your physiotherapist.