Craniocervical Flexion (Deep Neck Flexor Activation)

How to do it

1. Lie supine in hook-lying position (knees bent, feet flat) to relax the lumbar spine.
2. Keep the head neutral: do not extend the neck or jut the chin; place a small folded towel under the occiput if needed to keep the cervical spine free.
3. Perform a gentle chin-nod (as if nodding 'yes'), flattening the curve of the upper neck a small amount.
4. Hold the nod steady for 10 s while breathing normally, then relax.
5. Progress the depth/effort of the nod over successive holds (the book uses an inflatable pressure cuff at 22 to 30 mmHg as a guide).

Form cues

• Nod only the head on the neck; the back of the neck lengthens.
• Avoid the superficial neck muscles (SCM/scalenes) bulging or the chin poking forward - that means cheating.
• Breathe normally throughout the hold.

Dosage

Hold 10 s; repeat through progressive levels, 6 wk improves posture and pain (Falla et al. 2007).

Muscles worked

Strengthens: deep cervical flexors (longus colli, longus capitis)

Target muscles

Helps with

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