Back & Cervical program
1. Deep neck flexors (rotation)
4 Sets • 6 Reps
Additional instructions:
slow movements maintaining the chin tucked in .
Instructions:
Sit or stand up straight.
Ensure your posture is upright with your weight equally spread.
From a neutral position with your head, pull your head backwards so that your
chin tucks in.
Feel the back of your neck lengthen.
Keeping this position, turn your head to look over to one shoulder.
Turn back to the centre and turn to look at the other shoulder.
Ensure you continue with your chin tuck.
Do not allow your shoulders to hunch up or your body to rotate with the
movement
Only go as far as you can manage comfortably.
Back & Cervical program Page 1 of 5
printed on 12/04/2025
2. Deep neck flexors (extension with rotation)
4 Sets • 6 Reps
Sit or stand up straight.
Ensure your posture is upright with your weight equally spread.
From a neutral position with your head, pull your head backwards so that your
chin tucks in.
Feel the back of your neck lengthen.
Keeping this position, tilt your head backwards to look up towards the ceiling.
Ensure you continue with your chin tuck.
Do not allow your shoulders to hunch up.
Turn your head gently one way and then the other.
Ensure you continue to attempt to move your head further back.
Bring your head to the middle before returning back up to the starting position.
Back & Cervical program Page 2 of 5
printed on 12/04/2025
3. “Thread the needle” full rotation
4 Sets • 6 Reps • 3 s hold
Start on your hands and knees, with your hands under your shoulders and knees
under your hips.
Take one hand off the floor and reach in and through between your other arm
and your legs.
Allow your body and head to follow, moving your shoulder down towards the
floor as your hand reaches through.
You should feel a stretch down your side, your shoulder blade and neck.
Hold this position, and then return to the starting position.
Reach your arm out to the other side, and then up towards the ceiling.
Follow the movement of your hand with your head, twisting in the other direction
to look up towards the ceiling.
Hold this position, and then repeat the sequence.
Back & Cervical program Page 3 of 5
printed on 12/04/2025
4. “Thread the needle”- level 3
4 Sets • 6 Reps • 3 s hold
Start on your hands and knees, with your hands under your shoulders and knees
under your hips.
Take one hand off the floor and reach in and through between your other arm
and your legs.
Allow your body and head to follow, moving your shoulder down towards the
floor as your hand reaches through.
You should feel a stretch down your side, shoulder blade and neck.
Take your upper arm and reach it up towards the ceiling, following the movement
with your gaze.
Hold this position, before reversing the steps to come out of this stretch.
Back & Cervical program Page 4 of 5
printed on 12/04/2025
5. Overhead Shoulder Shrug
4 Sets • 6 Reps
Stand tall with feet hip-width apart and with straight arms in an overhead
position.
Shrug your shoulders towards your ears. Then relax your shoulders down while
keeping the arms in an overhead position.
Back & Cervical program Page 5 of 5
printed on 12/04/2025