How To Move More: Neck Flexion

Read Time: 2 minutes
Time to perform exercises: 6 minutes

Hey there! This week we will be working on neck flexion. The average person should be able to touch their chin to their chest without difficulty or pain. But for many, this basic movement can feel stiff, restricted, or even painful.

Why should you care?

Decreased neck flexion isn’t just a minor inconvenience—it can have a significant impact on your daily life, both now and in the future. Here’s what can happen:

• Short-Term Effects:

  • Stiffness or discomfort when looking down, like when texting or reading.

  • Tightness in your neck, shoulders, and upper back as your body compensates.

  • Frequent tension headaches that start at the base of your skull.

  • Gradual changes in posture, like forward head posture or slouched shoulders.

  • Neck fatigue during daily activities, leaving you feeling strained or heavy.

• Long-Term Effects:

  • Persistent pain that can disrupt your everyday life.

  • Joint degeneration, like arthritis, leading to stiffness and grinding sensations in your neck.

  • Nerve-related symptoms, such as tingling or shooting pain in your arms or hands.

  • Limited mobility, making activities like driving or bending down a struggle.

  • Poor balance and alignment, increasing your risk of falls or injuries.

  • Reduced ability to enjoy hobbies or stay active, leading to a decline in overall quality of life.

Addressing neck flexion issues now can save you from problems later. This is your opportunity to stay ahead of the curve and keep moving well for years to come!

Self assessment:

How to Perform: Stand up straight with you shoulders relaxed. Slowly lower your head, bringing your chin toward your chest. Move gently and avoid forcing it.

Goal: Your chin should be able to touch your chest without discomfort or straining. The movement should feel smooth and easy.

What to Watch Out For:

• Pain

• Tightness

• Inability to touch chin to your chest

• Keep your mouth closed.

• Don’t hunch your back

• Don’t shrug your shoulders.

Daily at-home exercises:

• Mobility: Neck Flexion Stretch (4 sets of 30 seconds)

  • Place your hands on the back of your head with your back straight. Gently push your head and tuck your chin toward your chest until you feel a stretch along the back of your neck. Keep the intensity of the stretch to a 5/10.

• Stability: Neck Flexion Crunches (4 sets of 10 reps) 

  • Lie flat on your back with your knees bent. Gently tuck your chin and lift your head slightly off the ground while keeping your shoulders relaxed. Return to the starting position and repeat.

• Soft Tissue Quality: Lacrosse Ball Cervical Paraspinals (4 spots until pain decreases (or 30 seconds))

  • Lie flat on your back and place a lacrosse ball under your neck (Use your hands if you don’t have a lacrosse ball.) Look for tender spots in the muscles on the back of the neck along the spine (4 total, 2 on each side). Apply gentle pressure and hold until discomfort decreases or for up to 30 seconds per spot.

*If you feel pain, discomfort, or anything that worries you while doing these exercises (like numbness, dizziness, or more pain), stop right away. Reach out to me or another healthcare professional so we can help you progress safely.

I hope this helps you in your movement journey. As always, don’t be afraid to reach out if you’re having any issues.

See you next week,

Dr. Matt Moreno, D.C., C.C.S.P.®
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.