Feel like you have been nodding your head a lot? No, not of nodding off to sleep head nod but more like the head nod yes. Head nods are great for head and neck mobility. They are also good as a neck exercises. The simple motion of bringing your head forward and back keeps your neck flexible.

The neck exercise is an extension of a head nod by adding a roll part. The forward head roll will increase neck mobility and flexibility. This neck exercise will keep the neck muscle from becoming stiff and tense. When your neck muscles are flexible, they will be less likely to cause a headache in the back of the neck.

This head nod and roll neck exercise will focus on the motion itself and stretch the back neck muscles. This head mobility neck exercise will be described in sitting but can also be done standing. The simple motions can be done throughout the day.

Sitting Position:

• Have your feet flat on the floor
• Rest your hands on your lap
• Relax your shoulders
• Retract your chin towards your shoulders
• Be sure to keep you chin parallel to the ground
• Keep your eyes look straight ahead

Head Nod Neck Exercise:

• Take a breath in
• Bring your chin down towards your chest
• Your eyes should be looking at the top of your thighs
• Roll your head down and forward even more
• Breathe out and hold for 10 seconds
• Roll your head back up to the start
• Breathe in
• Tilt your head back 
• Your eyes should be looking at the ceiling
• Bring your lower lip over the top lip to feel a stretch in the front neck portion
• Breathe out and hold for 10 seconds 
• Return to starting position
• Repeat 10 times

There should be no pain with this neck exercise. The head motions should be slow, smooth and controlled. You want to make sure your shoulders don’t rise towards your ears as you are tilting your head back. If you begin to get dizzy, don’t hold as long or go to the end of range of motion. Similar neck exercises will be described at a later time.