Neck Extension Exercise

What it does

Looking up uses the joints at the back of the neck. Controlled extension restores that movement, and the lying version trains the extensor muscles that tire with poor posture.

Our physiotherapists use it most often for cervical spondylosis and disc bulge, and it features in our neck pain physiotherapy programmes.

How to do it

1. Seated version: sit tall, do a small chin tuck, then slowly look up towards the ceiling, keeping the chin slightly tucked so the whole neck moves rather than hinging at the top.
2. Hold 2 to 3 seconds and return to neutral.
3. Lying version: lie face down with your forehead on a folded towel. Tuck the chin slightly and lift the forehead a few centimetres off the towel.
4. Hold 5 seconds and lower slowly.

How much

10 repetitions, once or twice a day. Build to 3 sets of 10 for the lying version.

Common mistakes

• Throwing the head back quickly.
• Letting the chin poke forward.
• Arching the lower back in the lying version.

Stop and check with us if

• Looking up causes dizziness, visual disturbance or nausea.
• You get arm pain or tingling.

Frequently asked questions