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Deep Neck Flexor Training: Basics and Progressions

Deep Neck Flexor Training: Basics and Progressions — video by Northwest Physiotherapy Group Play · 5:20

Video by Northwest Physiotherapy Group on YouTube · Open on YouTube

A physiotherapist teaches the lying chin tuck on a rolled towel to switch on the deep muscles at the front of the neck, then progresses to holding it while turning the head and while raising the arms.

  • 5 min
  • Beginner
  • Low impact (no jumping)
  • mat, towel
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Step by step 6

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  1. Set-up: lie on the floor with no pillow, a rolled towel filling the curve of your neck. 0:42
  2. Chin tuck: nod gently as if making a double chin, lengthening the back of the neck, then relax. 1:00
  3. Fingers on the big front neck muscle: it should stay relaxed; if it tightens, ease off and make the nod smaller. 1:32
  4. Tuck gently into the towel and hold for 3 seconds, breathing easily; repeat a few times. 2:35
  5. Progression: hold the tuck while slowly turning your head as far as you can with control; five each side. 2:53
  6. Progression: hold the tuck while slowly lifting both arms as far as is comfortable, with no strain in the neck. 3:42

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Lie with a rolled towel filling the curve of your neck, no pillow
  • Nod gently as if making a double chin; keep the big front neck muscles relaxed
  • Hold the tuck while you slowly turn your head or lift your arms

What it works

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Joints it uses light on the joints

  • Neck movesgentle lying chin tucks, tuck with head turns
  • Shoulders movesslow arm lifts while holding the tuck
  • Down on the floor. You get down to the floor and back up again.

Easier option from the coach: Start with 3 s holds and a small range; turn only as far as you control

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Northwest Physiotherapy Group; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety