A study of 50 women with chronic mild neck pain compared two 6-week exercise programs: craniocervical flexion exercises (CCFEx) and conventional cervical flexion exercises (CFEx). Both programs aimed to improve deep neck muscle performance.

Sit up straight with your shoulders back and down, keeping your eyes and chin level. Pull your head back and up tall as if you were being pulled by a string from the top of your head. Hold seconds. Repeat times. Perform times per day. Chin Tucks – Supine. Lie on your back. Glide your head back and tuck in your chin. Do not tilt the head up or down.

2019年12月10日 · This video demonstrates the supine neck flexion exercise which targets the deep neck flexors which are commonly weak and under active in the majority of neck pain and headache...

b. Supine. Lie on your back. Lengthen your neck by tilting your chin down slightly and bringing your neck closer to the table. Do not tilt the head up or down. Hold seconds. Repeat times. Perform times/day. c. Four Point. Position yourself on the floor in a hands and knees position with shoulders over hands and hips over knees.

2023年5月12日 · Here are the exercises you can do for your neck pain and stiffness: Supine Cervical Rotation, and with Overpressure: Without lifting your head, turn your neck as far as you comfortably can to look over your shoulder.

2020年3月31日 · The North American Spine Society says that simple exercises can help relieve pain in the C1 to C5 neck area. If you have pain that radiates from the neck, these can help to centralize symptoms to the center of the neck.

Basic Neck Exercises Seated Cervical Retraction Setup • Begin sitting in an upright position with your feet flat on the floor. Movement • Gently draw your chin in, while keeping your eyes fixed on something in front of you. Tip • Make sure that you do not look down as you do this exercise, or bend your neck forward. 2 x Daily 5x Weekly

2024年4月3日 · To view video demonstrations of the below exercises please click deep neck flexion in supine exercises.

Learn movements and stretches to keep the muscles the neck and upper back flexible, which can help resolve headaches, muscle pain, stiffness, and improve your

Using the small, deeper muscles in your neck, draw your chin downwards. Whilst maintaining the position of your chin, lift your head slightly off the ground. Hold this position for 5 seconds. Repeat 10 times, or as prescribed by your Physiotherapist. Between repetitions, make sure your head can touch the ground and is supported.