How to do it
You need: A firm bed or bench.
Lie face down with your chest on a firm bed and your head and neck just past the edge, forehead towards the floor. Rest your arms by your sides or on the bed.
- Start with the chin gently tucked, not with the head hanging loose.
- Slowly lift your head until it is level with your body, leading with the crown of the head, not the chin.
- Hold level for a moment, keeping the chin tucked.
- Lower slowly back down under control.
Form cues
- The lift stops when your head is in line with your body - you are not arching up higher.
- The chin stays tucked so the movement works the deep muscles, not just the surface ones.
- The neck moves slowly and smoothly, with no jerking.
Common mistakes
- Throwing the head up quickly or letting it drop on the way down.
- Leading with the chin so the head tips back into a crane position.
- Lifting past level into a strong backward arch.
Safety: Stop and message your physio if this brings on dizziness, a headache, or symptoms spreading into the arm, or sharply worsens your neck pain.