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This exercise helps to activate and strengthen the deep neck flexor muscles which make up part of the deep core stability system of your neck. These muscles are important for maintaining good posture and prevent poor muscle activation techniques. Especially important with neck pain and weak postural neck muscles.
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Lie on the floor with a pillow underneath your head. Make sure your shoulders and neck muscles are relaxed. Your tongue should be resting gently against the roof of your mouth. Have your fingers over the lower part of your neck to make sure you are not recruiting the large neck muscles to do this exercise. Now slowly lengthen the back of the neck and draw your chin gently downwards, so you are slowly pressing the back of your head into the pillow (retraction). Don't tilt you head downwards or roll your head down, you only let the head move backwards towards the floor. The fingers on the front of your neck just above the tips of your collar bones are there to make sure that the superficial neck muscles are staying relaxed and not popping up underneath your fingers.
Special Notes
This exercise should NOT be painful. Remember the muscles holding this position are stability muscles so should work at about 30% not squeezing as hard as you can.
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