Neck flexion exercises: rotation, extension and lateral flexion (2023)

Neck flexion exercises: rotation, extension and lateral flexion (1)Share on Pinterest

Neck flexion is the action of moving the chin towards the chest. Although it is a simple movement, it is possible to develop pain,oppression, and reduced mobility in this area.

Causes can be as simple as repeatedly looking at your phone, keeping your head in one position, or sleeping improperly.

Read on to learn more about neck flexion, along with exercises you can do to build strength, improve posture, and increase your range of motion.

Neck flexion is the movement of lowering the chin towards the chest. This occurs at the joint just below the skull and uses the deep flexor muscles of the neck as well as theSternocleidomastoid muscle (SCM).

Severalneck movementsto contain:

  • Twisting your neck from side to side
  • bend your neck to the side to bring your ear to your shoulder
  • Stretch your neck to lift your chin

In neck flexion, a normal range of motion is 40 to 80 degrees, as measured with a device called a goniometer. This shows how far you can move your neck without experiencing pain, discomfort, or resistance.

Healthy joints, muscles, and bones help maintain a normal range of motion.

Impaired or restricted neck flexion has a variety of causes and usually involves acts that require you to look down frequently. When it is the result of looking at a portable device, it is calledtext paste.

Activities that can cause a stiff neck andrestricted freedom of movementto contain:

  • computers andCell phone use
  • ler
  • they driveextended session
  • go ride a bike
  • Walking, especially on uneven ground
  • sleep wrong
  • sew, draw or write
  • carry a heavy shoulder bag
  • Sports that use half the body
  • repetitive upper body movements
(Video) Evaluating Neck Mobility - Flexion, Extension, Rotation, Lateral Flexion

The following exercises build strength, reduce pain, and increase range of motion in your neck and upper back. You can do these exercises sitting or standing.

Use slow, controlled movements and avoid any forced movement. As you move your neck, keep the rest of your body still to maintain proper alignment and posture.

neck flexion stretch

This exercise will help youposterior neck musclesand reduce tension.

  1. Rest your arms against your body and engage your core muscles to stabilize your spine.
  2. Pull the shoulder blades back and down.
  3. Slowly bring your chin towards your chest.
  4. Hold for 15-30 seconds.
  5. Do 2 to 4 reps.

to deepen thisSection, place one hand behind the head with fingertips at the base of the skull to guide the movement.

neck retraction

This exercise relaxes tense muscles, relieves pain and reduces pressure on the spine. Always keep your eyes straight ahead.

(Video) Neck side flexion with rotation to same side

  1. Place your fingers under your chin to push your head back as far as possible.
  2. Feel the stretch in your neck.
  3. Hold for 2-3 seconds before returning to neutral.
  4. Do 3-4 sessions of 8-10 reps at a time or spread it out throughout the day.

The purpose of these exercises is to reduce the intensity and severity of symptoms. These stretches relieve tension and pain in your neck, making them the perfect counterweight to activities that require you to look down repeatedly.

neck extensions

This exercise targets the front of the neck. You can do this exercise by moving with each breath instead of holding the position. Inhale as you look up and exhale as you return to the starting position.

  1. Start to sit.
  2. Slowly tilt your neck back and look up at the ceiling.
  3. Hold this position for 5-10 seconds.
  4. Do 5 repetitions.

the bed is hanging

Do this exercise right after waking up or before bed to reduce pain and increase circulation.

  1. Lie down on the bed with your head, upper back and shoulders close to the edge.
  2. Gently maneuver your body to allow your head to stretch out over the side of the bed.
  3. Extend your arms and hands above your head or place them at your sides for more support.
  4. Hold this position for at least 30 seconds.
  5. Release by tucking your chin against your chest and moving your body back toward the bed with your arms.
  6. Do this exercise 1 to 3 times.

This exercise allows you to rotate your neck even more, making it easier to control traffic when driving and turning faster when exercising.

neck twist

You will feel this stretch on the side of your neck.

  1. Gently turn your neck to the left and look over your shoulder.
  2. Hold this position for 20 to 30 seconds.
  3. Do it on the opposite side.
  4. Do each side 2-4 times.

Apply light pressure to the chin to deepen the twist.

(Video) Improve Flexibility & Pain With Neck Flexion & Extension Movements

These exercises help stretch your shoulders and the sides of your neck.

Ear to shoulder stretch

  1. Start by standing or sitting with your arms at your sides.
  2. Tighten your abs to keep your spine straight and pull your shoulder blades back and down.
  3. Slowly bend your neck to bring your right ear toward your right shoulder, keeping your shoulders in the same position.
  4. Hold this position for 5 to 10 seconds.
  5. Run left.
  6. Do 2 to 4 repetitions on each side.

to deepen thisSection, use your hand to apply light pressure to the head. Once comfortable, stretch the SCM muscle by gently lifting your chin as you stretch.

uneven stretch

This exercise works the lateral neck muscles, which are connected to the ribs.

  1. Interlace your fingers at the bottom of your spine.
  2. Drop your left shoulder and tilt your head to the right as far as possible.
  3. Hold this position for 15 to 30 seconds.
  4. Return to starting position.
  5. Do it on the opposite side.
  6. Do each side 3 times.

While neck problems are normal, there are many things you can do to prevent or help them.

improve your posture

The easiest way is to work on improving yourattitudeand avoid bending or dropping your head. Make it a habit to check your posture throughout the day.

Do not sit for long periods of time.

If you have to sit for a long time, get up and move around for at least 5 minutes every hour. make someit expandsor go for a walk during this time.

(Video) Stretching in neck lateral flexion and rotation (SCM)

Keep your computer screen at eye level

Use a tray or table to changeincrease the positionfrom your computer or workspace when doing something that requires you to look down for a long time.

Adjust your sleeping position

To maintain a neutral head position,Sleep on your side or back🇧🇷 Avoid sleeping on your stomach. Use a pillow that allows your head and neck to rest in an upright position.

Other recommendations

  • Use a backpack instead of a shoulder bag.
  • follow oneHealthy eating.
  • Stayhydrated.
  • noSmoke.
  • If you can, book one.MassageÖAcupuncturemeetings several times a month.
  • Some muscle tension can be relieved with the use of aHeating pad or ice packbefore and after stretching.

See a doctor if you have recurring injuries, pain that gets worse with these exercises, or severe pain that won't go away.

You should also talk to a doctor if you experience pain with normal activities, if your symptoms move away from the center of your neck, or if your pain is accompanied by numbness, tingling, or weakness.

Neck flexion exercises can quickly relieve neck pain and stiffness, increase muscle strength and restore mobility. Do these exercises in short sessions throughout the day, as part of a longer exercise program or as a warm-up or cool-down.

Find out which moves help or hinder your progress and adjust them if necessary. To prevent the pain from returning, keep stretching every day, even if you feel better.

(Video) Flexibility Series -Neck side flexion + rotation (combined) Exercise


1. Lateral Neck Flexion Exercise | Neck Exercise | Dr. Steven Smith
(Steve Smith)
2. Cervical neck mobilization with movement lateral flexion
(Dr. Tamara Hefferon)
3. Combined Neck Flexion / Lateral Flexion / Ipsilateral Rotation Stretch
(Physio Exercise Channel)
4. Combined Neck Flexion / Lateral Flexion / Contralateral Rotation Stretch
(Physio Exercise Channel)
5. Physiotherapy: Deep neck flexion, rotation and side flexion
(East Cheshire NHS Trust)
6. Cervical Lateral Flexion & Rotation BIOMECHANICS
(Catalyst University)
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