Neck Muscle Mobilization

Neck Muscle Mobilization

Neck muscle mobilization is an active-assisted exercise that uses manual chin guidance to progressively improve cervical rotation and tilting range. By placing the hand on the chin, you precisely control the direction and amplitude of movement, making this exercise both safe and effective. This technique is commonly used in cervical rehabilitation and for preventing sedentary-related stiffness.

Anatomy Involved

This exercise mobilizes the entire cervical musculature:

• Superficial and deep cervical muscles: the rotation action engages the SCM, splenius capitis, semispinalis, and cervical multifidi. These muscles work synergistically to produce smooth rotations.
• Cervical vertebrae (C1-C7): mobilization stimulates synovial fluid in the facet joints, improving cartilage nutrition and reducing mechanical stiffness.
• Suboccipital muscles: particularly engaged during low-amplitude rotations, these fine-tuning head movement muscles regain their function through this exercise.

Starting Position

Standing or seated, back straight, shoulders relaxed, gaze directed straight ahead. Place one hand on your chin, fingers lightly surrounding the lower jaw. The other hand can rest on the thigh or along the body. The hand on the chin will serve as a guide and movement control.

Exercise Steps

1. Guided Rotation to the Right

With the left hand on the chin, gently guide the head in rotation to the right. The hand accompanies the movement without forcing, allowing the muscles to work actively. Go to the comfortable rotation limit, hold 2 seconds, then return to center. Rotation should be slow and controlled, taking 3-4 seconds in each direction.

2. Guided Rotation to the Left

Switch hands: place the right hand on the chin and guide rotation to the left. Same protocol: slow movement, comfortable range, 2-second hold at end range. Alternate 10 rotations on each side.

3. Guided Tilting (Variation)

To complete the mobilization, place the hand on the side of the jaw and guide a gentle lateral tilt, ear toward shoulder. This variation mobilizes the scalenes and upper trapezius in a different plane. Perform 5 tilts on each side.

Duration and Repetitions

• Rotations: 10 on each side
• Tilts (optional): 5 on each side
• Total duration: 4-6 minutes
• Frequency: 2-3 times per day

Target Audience

This exercise is suitable for people in cervical rehabilitation, sedentary workers wanting to maintain cervical mobility, athletes (martial arts, swimming, cycling) requiring good neck rotation, and older adults wishing to preserve head rotation functional abilities.

Safety Tips

• The hand guides the movement but never forces rotation beyond comfortable range.
• The movement should remain pain-free throughout the exercise.
• Do not hold your breath: breathe naturally during rotations.
• If you experience painful cracking or joint locking, stop and consult a professional.
• Contraindicated in cases of atlanto-axial instability (C1-C2), Chiari malformation, or known vertebrobasilar insufficiency.