Supine Deep Neck Flexor Upper Cervical Nod

The deep neck flexor upper cervical nod strengthens the muscles in front of your neck and stretches the muscles at the base of your skull to improve the common forward head posture.

Begin by lying down with your knees bent up and your feet flat, with the top of your head resting on a small folded towel.

Keeping your head on the towel, gently nod your chin towards your Adam's apple. Your head should not come up off the towel. You should feel the small muscles in front of your neck working and the muscles at the base of your skull stretching. Hold this position for 5 seconds. Then relax.

• Perform a gentle contraction. Make sure that the tiny muscles right in front of your neck are working. You should not feel a muscle bulging near your collar bone when performing this exercise.
• Do not hold your breath.