CERVICAL FLEXION - CHIN TO CHEST
Stretch the back of the neck by gently flexing the cervical spine forward.
How to Perform
- Stand in shoulder-high water with neutral spine.
- Start with your head facing forward.
- Slowly bend your head downward, bringing your chin toward your chest.
- Hold the stretch for 20-30 seconds, feeling the stretch in the back of your neck.
- Return to starting position and repeat.
Key Execution Cues
Remember: Move slowly without bouncing. Keep movement smooth and controlled. Breathe throughout.
Safety & Precautions
Important: Avoid if neck pain. Do not force movement beyond comfortable range.
Additional Safety Notes: Never force the movement. Stop if experiencing pain or dizziness.
Exercise Modifications
Make it Harder (Progressions)
Increase hold time. Add gentle hand pressure at back of head for deeper stretch.
Make it Easier (Regressions)
Decrease range of motion. Hold for shorter duration.