Lying chin nod (deep neck flexors)

10 × 10 s hold

Deep neck flexor training has the best evidence for neck-related (cervicogenic) headache.

Steps

1. Lie on your back, knees bent, head on a thin folded towel.
2. Gently nod as if saying "yes" — the back of the neck lengthens, the head stays on the towel.
3. Hold, keeping the big front neck muscles relaxed. Release.

Cues

• Tiny movement, low effort
• If the front of the neck pops out, you are pushing too hard