How to do it
No equipment needed - just a bit of space.
Lie on your back with your knees bent and your head resting flat on the surface, or on a folded towel so your face is level. Let your shoulders and jaw relax.
- Nod your head very gently, as if saying a small yes, to flatten the back of your neck slightly towards the floor.
- Keep the nod small - your head stays resting down, it does not lift.
- Hold the gentle nod steady while you breathe normally.
- Release slowly and rest for a few seconds before the next hold.
Form cues
- The movement is a tiny nod at the top of the neck, not a chin-to-chest curl.
- The muscles at the front of your throat feel like they are working gently, without hardening or shaking.
- Your jaw stays loose - your teeth are not clenched.
Common mistakes
- Lifting the head off the surface, which brings in the larger surface muscles.
- Pushing the nod so hard the front-of-neck muscles bulge or tremble.
- Holding your breath during the hold.
Safety: Stop and message your physio if this brings on dizziness, a headache, or pins and needles into the arm.