The Head Hang Exercise: Relieve Neck Tension and Improve Posture • WholeBodyChiro

Many of us suffer from excessive forward hunching in our upper and mid-back due to prolonged sitting, stress, and poor posture. This leads to secondary compression in the back of our upper necks when we look forward, causing the upper neck joints to stiffen and lose their natural range of motion. Chronically tight muscles in this area often trigger tension headaches. The Head Hang exercise aims to gently increase the range of motion in the head and neck by restoring the length of tissues at the base of the skull. This exercise is an excellent way to remobilize this important area of your spine.

How to Perform the Head Hang Exercise:

Start Position:
Stand with your feet shoulder-width apart, toes pointing forward. Align your body vertically, ensuring your shoulders are over your hips and your hips are over your ankles.
Tuck Your Head:
Slowly tuck your head forward, bringing your chin close to your throat. Keep your mid-back and chest upright while relaxing your shoulders back and down.
Deepen the Stretch:
Gradually allow your head to hang further down, using deep, relaxed breathing to ease into the stretch. Hold this position for up to a minute.
Intensified Version:
For a deeper stretch, place two fingers at the back of your head. Slightly tuck your chin towards your chest and gently roll your head forward while applying light upward and forward pressure with your fingers.