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This exercise helps to activate and strengthen the deep neck flexor muscles which make up part of the deep stability system of your neck. These muscles are important for maintaining good posture and prevent poor muscle activation techniques.
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Stand up tall, make sure your shoulders and neck muscles are relaxed. Your tongue should be resting gently against the roof of your mouth. Now slowly lengthen the back of the neck and draw your chin gently downwards. The bony prominence on the back of your head should slide up away from your body (only about 2cms). You can place your fingers on the front of your neck just above the tips of your collar bones to make sure that the superficial neck muscles are staying relaxed and not popping out. Hold for 10 seconds to start with and as it becomes easier increase the period of time. Remember the muscles holding this position are stability muscles so should work at about 30% not squeezing as hard as you can.
Special Notes
This exercise should NOT be painful.
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