Exercises to Do at Home for Cervical Lordosis

Cervical lordosis is the abnormal inward curvature of the neck, pushing the head forward and causing it to sit lower toward the shoulders. It can cause back and neck pain. Exercises for cervical lordosis should be done with care. The Physiotherapy Site—an online network of more than 640 registered physiotherapists—recommends doing each movement slowly. It is normal to feel slight discomfort from tight muscles. Stop exercising if you feel actual pain.

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Neck Flexion

This exercise involves nodding your head as though you were saying yes. Gently move your head forward and down so your chin is close to your chest and you are looking at the floor. Slowly bring your head back to its normal position and repeat five times.

Neck Extension

Start standing up straight with your head and neck in line and your shoulders back. Slowly move your head backward so you are looking at the ceiling, but make sure you keep your back straight, with no arching. Hold for five seconds and slowly return to the starting position. The American Chiropractor website recommends doing at least two sets of 10 to 20 repetitions, spending a minimum of one second each on the forward and backward movements.

Neck Retraction

According to The Physiotherapy Site, this exercise counteracts the head-forward posture that characterizes cervical lordosis. Face directly ahead throughout the movement. Draw your head back and your chin down slightly, hold for a few seconds then return to your normal posture, and repeat. The whole exercise should resemble the head movement chickens make.

Upper Neck Nodding

This exercise works the upper cervical joints, which are affected by cervical lordosis. According to The Physiotherapy Site, the nodding motion stretches these joints and can relieve upper neck pain and headaches. Lie flat on your back and look at the ceiling—place a pillow behind your head if it’s more comfortable. Keeping your head on the floor, bring your chin down toward your chest as though you were nodding yes. The Physiotherapy Site says this exercise should be done carefully, but it is normal to feel a slight pull in the upper neck while doing it because these muscles are often very tight.

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