neck focus
Lying Head Nod
A tiny nod while lying down that switches on the deep muscles at the front of the neck, with the bed or floor taking the weight of your head.
Key cue: Small nod, back of the neck long, head stays on the pillow.
Area
neck
Level
beginner
Volume
10 reps
Goal
recovery
How to do it
- 1Lie on your back with your head on a small, flat pillow and your knees bent.
- 2Gently nod your head, as if saying a small 'yes', so the back of your neck lengthens. Do not lift your head.
- 3Hold for about 5 seconds, breathing normally and keeping your jaw relaxed.
- 4Relax fully, then repeat.
Easier and harder versions
- Easier
- Nod only a few degrees, with a small folded towel under your head.
- Harder
- Hold each nod for 10 seconds, then relax your neck fully before the next one.
Helps with
Commonly used for:
Desk-related neck acheForward head postureNeck stability
Read more
Benefits
- Trains the deep muscles that steady the neck
- A gentle first step before sitting or all-fours versions
- Easy to do in bed
Muscles worked
Activation. Wakes up your deep neck flexors.
Deep neck flexors
Form tips
- Think of a gentle double chin, not a hard push.
- Resting your tongue on the roof of your mouth helps keep your jaw soft.
Common mistakes
- Lifting your head off the pillow.
- Pressing so hard that the muscles at the front of your neck strain.
When to avoid or modify
- Stop if you feel dizzy or lightheaded, or get new pins and needles in your arms.
- After a recent neck injury or whiplash, check with a physiotherapist or doctor before starting.
If in doubt, check with a qualified physiotherapist before continuing.
Where to go from here
The ladder