This exercise targets the deep neck flexors (longus capitis and longus colli) while encouraging controlled movement through the cervical spine. Starting from a position of full extension over the edge of the bed increases the challenge by working against gravity through a larger range. It is commonly prescribed to improve neck stability, posture, and control, particularly in people with neck pain or poor cervical motor control.
- Lie on your back on a bed with your head positioned over the edge so your neck is fully supported but your head can move freely.
- Allow your head to gently relax backwards into comfortable extension.
- Begin by performing a chin tuck: gently draw your chin towards your throat as if making a “double chin”, without lifting your head yet.
- Maintain this chin tuck and slowly lift your head up, flexing through your neck to bring your head towards a neutral position.
- Keep the movement smooth and controlled, avoiding any jerky motion.
- Ensure your eyes stay looking upwards initially, then gradually move to looking towards your knees as you lift.
- Slowly lower your head back down into extension while maintaining control and the chin tuck for as long as possible.
- Reset fully before repeating.
- Complete repetitions as prescribed by your physiotherapist.