How To Improve Cervical Curve

Read Time: ~4 minutes
Time to perform exercises: ~10 minutes

Hey there!

Ever been told you have a “straight neck” or “lost your curve”?

You’re not alone. This is one of the most common findings on imaging, and one of the most misunderstood.

People assume poor posture or a bad pillow is to blame. But the real issue is often much simpler:

We stop using our neck the way it was designed to move. And just like any other joint, when you stop using it...you lose it.

Today we’ll walk you through what the cervical curve actually means, what causes it to flatten, and how to safely start improving it at home.

Why This Matters

Your cervical curve isn’t just about posture. It’s an indicator of how well your neck is functioning.

A healthy neck should:

• Flex and extend

• Rotate smoothly

• Maintain its natural curve

But most people rarely move their neck through its full range during the day. They look forward. Maybe down. Rarely up or to the side.

Over time, that leads to:

• Decreased cervical curve

• Weakened deep neck muscles

• Extra stress on the spine and discs

• And eventually... arthritis, pain, or nerve symptoms

The good news is, you can reverse that process by restoring motion and building strength, starting today.

How Far Should Your Neck Move?

Here’s what a healthy, well-functioning neck should be able to do:

Rotate: You should be able to turn your chin toward each shoulder until it lines up with the middle of your collarbone

Extend: You should be able to look all the way up toward the ceiling until your face is within 10 degrees of parallel to the ground, without arching your low back

Flex: You should be able to bring your chin down and touch your chest without pain or pulling

Try each one. If any of them feel stiff, limited, or painful, that’s a sign your neck has lost motion. The less you use it, the more it stiffens, and the flatter your cervical curve becomes.

Let’s change that.

Your 10-Minute Neck Curve Routine

Use this routine once per day to restore movement, rebuild strength, and support your cervical curve.

1. Prone Extension (3 sets of 10 second holds)

• Lie on your stomach with your face down.

• Slowly extend your neck (look up).

• Keep extending through your mid and low back (until your chest comes off the ground)

• Hold that for 10 seconds. (Making sure to hold the contraction tight the whole time)

• Slowly lower back down and repeat.

What this does: Activates neck extensors (which are the powerhouse for maintaining the cervical curve) and promotes thoracic extension (which keeps the neck healthy).

2. Chin Tuck and Lift (3 sets of 10 second holds)

• Lie on your back.

• Gently tuck your chin (like making a double chin).

• Slightly lift your head off the ground while maintaining the tuck.

• Hold for 10 seconds.

• Slowly lower back down and repeat.

What this does: Trains the deep neck flexors to stabilize your spine.

3. Cervical Rotation End Range Isometric (3 sets of 10 second holds per side)

• Sit and squeeze a foam roller between your knees (squeeze tight).

• Turn your head all the way to the right and lift your chin up slightly.

• Hold that turn for 10 seconds (make sure to push as far as you can [without pain])

• Repeat on the left.

What this does: Builds strength and control at the end range of rotation. This is often neglected, but key for maintaining curve and function.

Wrap-Up

Improving your cervical curve doesn’t require gadgets, adjustments, or complicated protocols. It requires one simple thing: use your neck the way it was designed to move.

Start with these 3 exercises. Be consistent for 2–4 weeks. If you start cramping or feel awkward at first, that’s normal. Those “neurologic cramps” are a sign your muscles are waking up, and they go away with practice.

Want Help With This?

If you’ve been working on your neck curve, or just trying to feel better, and you're not sure if you're doing the right stuff…you're not alone. This stuff can get confusing fast.

I still have a few openings for my 1-on-1 coaching, and it starts with a free movement assessment.

If you’ve been guessing and want some clarity, this is a great place to start.

No pressure, no big pitch, just a chance to figure out what’s going on and whether I can actually help.

What’s Coming Next?

We’re bringing back the vote this week!

Let me know what topic you want to see covered in the next edition of the Move More Minute.

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See you next week!

Dr. Matt Moreno, D.C., C.C.S.P.®
The Move More Minute

Disclaimer: The information provided in this newsletter is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician, chiropractor, or other qualified healthcare provider with any questions you may have regarding a medical condition or before starting any new exercise program.

The exercises and suggestions provided are general recommendations and may not be suitable for everyone. If you experience pain, discomfort, or any concerning symptoms while performing these exercises (such as numbness, dizziness, or increased pain), stop immediately and consult a qualified healthcare professional.

Do not disregard professional medical advice or delay seeking it because of something you have read in this newsletter. The author, Move More Minute, and its affiliates assume no responsibility for injuries or issues that may arise from following the recommendations provided. By engaging with this content, you agree to do so at your own risk.

For personalized care or specific advice, please schedule an appointment with a qualified professional.