How to Perform

1. Starting position: Sit or stand tall with shoulders relaxed. Look straight ahead. Ears should be roughly over shoulders.
2. The movement: Gently draw your chin straight back (not down) as if making a "double chin." Imagine a string pulling the back of your head upward and backward.
3. Hold for 5 seconds. You should feel a gentle stretch at the base of your skull and activation of the muscles in the front of your neck.
4. Release slowly back to neutral. Do not jut the chin forward.
5. Repeat: 3 sets of 10 repetitions.

Why This Exercise

Chin tucks activate the longus colli and longus capitis muscles (the deep cervical flexors). These are the muscles that stabilize the atlanto-axial junction (C1-C2), where vertebral artery compression occurs. Strengthening them reduces hypermobility at this critical junction.

Studies in Manual Therapy (2008) demonstrated that deep cervical flexor training significantly improves cervical spine stability and reduces cervicogenic symptoms.

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How to Perform

1. Starting position: Lie on your back on a firm surface. No pillow. Knees bent, feet flat.
2. The movement: Gently nod your chin toward your chest. This is a very small "yes" motion. You should feel the muscles in the front of your neck activate, NOT the big muscles on the sides (sternocleidomastoid).
3. Hold for 10 seconds while breathing normally.
4. Release slowly. Rest 5 seconds.
5. Repeat: 3 sets of 10 repetitions.

Why This Exercise

The supine position removes gravity as a factor, allowing more precise activation of the deep cervical flexors without compensation from superficial muscles. Research from Jull et al. (Spine, 2002) showed this exercise pattern specifically retrains motor control of the deep cervical flexors, which are inhibited in patients with cervical disorders.

How to Perform

1. Sit tall with chin tucked (engage deep flexors first).
2. Forward: Place palm on forehead. Push head into hand. Hand resists so head does NOT move. Hold 5 seconds. Release.
3. Backward: Place palm on back of head. Push backward into hand. Hold 5 seconds.
4. Left side: Place left palm on left temple. Push sideways. Hold 5 seconds.
5. Right side: Repeat on right. Hold 5 seconds.
6. Repeat: 3 rounds of all 4 directions.

Why This Exercise

Isometric stabilization trains all the muscles surrounding the cervical spine to co-contract and stabilize the vertebral column. This reduces abnormal motion at C1-C2 that can kink the vertebral artery during head movements. The 4-way pattern ensures balanced strength, preventing dominant muscles from pulling the spine out of alignment.

How to Perform

1. Stand with back against a wall. Heels, buttocks, shoulder blades, and back of head all touching the wall.
2. Chin tuck gently against the wall (flatten the cervical curve slightly).
3. Inhale deeply through the nose while imagining your spine elongating upward. Think of growing taller from the crown of your head.
4. Exhale slowly through pursed lips while maintaining the elongated posture. Do NOT let yourself shrink back down.
5. Hold the elongated position for 3 breath cycles.
6. Repeat: 5 rounds.

Why This Exercise

Schroth breathing is a specialized technique developed for spinal correction. The elongation component creates axial distraction (gentle decompression) of the cervical spine, which opens the intervertebral foramina and reduces pressure on the vertebral arteries. The breathing pattern also stimulates the vagus nerve, which has anti-inflammatory effects via the cholinergic anti-inflammatory pathway.