Neck Curl

A gentle neck flexion exercise that stretches and strengthens the front neck muscles through controlled movement.

Instructions

1. Sit or stand in an upright position with your shoulders relaxed and your spine neutral.
2. Place your hands behind your head with your fingers interlaced.
3. Gently press your head forward against the resistance of your hands, engaging the neck muscles.
4. Lower your chin toward your chest in a controlled manner, feeling a gentle stretch in the back of your neck.
5. Hold this position for a moment while maintaining light pressure.
6. Slowly return to the starting position.
7. Repeat for the prescribed number of repetitions.

Tips

• Perform this movement slowly to avoid strain or injury to the delicate neck muscles.
• Never force the stretch; use only gentle, comfortable pressure.
• This exercise should never cause pain; mild stretching sensation is normal.
• Perform regularly for neck flexibility and mild strengthening.
• Combine with other neck mobility work for comprehensive neck health.
• Avoid jerky movements or rapid motions with the neck.