Exercise

Supine Neck Curl

Lying on your back, you curl just your head - a tiny movement that directly strengthens the deep neck flexors weakened by years of screens. Stronger deep neck muscles mean fewer tension headaches and better posture for free.

BeginnerNo equipment~2 min

Demonstration

Sets

2-3

Reps

8-12

Rest

45s

2-3 second hold at the top of each rep.

How to do it

  1. 1

    Lie on your back on the floor or a bed with knees bent, arms relaxed at your sides.

  2. 2

    Tuck your chin gently, as if making a double chin.

  3. 3

    Keeping the chin tucked, curl your head up until it just clears the floor.

  4. 4

    Hold for 2-3 seconds without poking the chin forward.

  5. 5

    Lower your head back down slowly and repeat.

Common mistakes

  • Jutting the chin forward instead of keeping it tucked
  • Lifting the shoulders off the floor and turning it into a crunch
  • Doing fast reps - this muscle responds to slow, controlled work

Dad tips

  • If your neck shakes, shorten the holds - it gets stronger fast.

Same muscles, new angle

Four-Way Neck Isometrics

Press your head against your own hand in four directions and hold - that's it. A stronger neck resists the forward-head slump from laptops and phones, and it takes two minutes at your desk with nobody the wiser.

BeginnerNo equipment~3 min

Towel-Resisted Neck Extension

A towel behind your head becomes a resistance machine for the muscles that pull your head back over your shoulders - the exact opposite of desk posture. Cheap insurance against the stiff, achy neck that creeps in by Friday.

BeginnerNo equipment~2 min