Neck

Deep Neck Flexor Lift

Builds endurance in your deep cervical flexors, creating lasting postural improvements that reduce neck fatigue and discomfort throughout the day.

How to do it

1. 1

   Lie on your back with your knees bent

   Feet flat, head resting directly on the mat or on a very thin support.

2. 2

   Draw your chin gently back first

   A small nod that lengthens the back of your neck. Nothing is jammed and nothing is forced.

3. 3

   Lift your head a centimetre or two off the floor

   Keep the chin tuck as you lift. The lift is deliberately tiny, and the small deep muscles are meant to do it.

4. 4

   Hold for 30 to 60 seconds, resting whenever you need

   Lowering the lift height, or coming down and restarting, are both better than pushing through a shaky hold.

What to watch for

The chin poking forward as you tire, or the long muscles at the front of your neck standing out like cords. Either means the deep muscles have handed over, so put the head down, tuck again and lift lower. Come down straight away if anything travels into an arm.

Ways to adjust it

• Reduce lift height

Before you try it

Move within a range that stays comfortable. Stop if this brings on sharp pain, dizziness, or symptoms that travel down an arm or a leg, and speak to a clinician before repeating it.

From the clinically authored Vinys movement library.