Activation of the deep flexors of the neck on the overball

This exercise is ideal for exercising the deep neck muscles. It is optional for people who suffer headaches, pain in the cervical spine and thoracic spine area, and as a prevention for people who have a sitting job.


Goal of the exercise:

  • Strengthening the deep neck muscles
  • Relaxing the surface a medial muscles of the neck
  • Stabilization of the spine
Default position
  • Lay down, keep your spine straight and bend your knees
  • Place the overball beneath your occipital bone
Phase 1
  • With a slight pressure press your chin towards your neck as if you’d want to lift your head towards your chest
  • Stay in this position for 3-7 seconds, repeat 3 times
  • Keep breathing regularly during the whole exercise
Phase 2
  • Release the pressure, and try to sense the feeling after you've activated the muscles
Exercise video tutorial

Common mistakes

  • The overball is beneath the neck
  • During activation of the muscles you press your lower back to the mat, or bend in your lower back upwards
  • When pressing against the overball, the chin gets to far away from the neck
  • Holding the breath
  • Lifting up shoulders

How often to exercise

  • If you suffer problems in the cervical or thoracic spine area you can exercise daily
  • If you have a “sitting” job or you sit in a car for a longer time, it is ideal to exercise at least 2-3 times a week

Videos that might interest you

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