Neck Mobility: How to Perform Cervical Nod & Slides

The targets for the Cervical Nod & Slides is from the base of the neck to the base of the skull. 

Understanding how to glide the sliding surfaces of the vertebrae is an integral part of neck mechanics which will help to reduce neck tension and even lead to better athletic performance. 

Here's how you perform the drill:

• Start in neutral stance with tall lengthened spine
• Take your neck into forward flexion
• As you go into flexion, lead with the crown of your head to create the most length of the cervical spine
• Tuck chin (creating a double chin) 
• Maintain the tuck position while sliding or gliding back to the start position

Common mistakes:

• Bailing out of the slide before they complete the movement
• Untucking the chin
• Shrugging the shoulders
• Losing tall spine position
• Building up excessive tension in upper back and shoulders
• Breath holding

This is one of our favorites to perform as a warm-up or cool down for any workout.  

(Education Credit: this drill is part of a series of mobility drills taught by Z-Health Performance Solutions - a leading educational company in neuro-centric training for pain and performance) 

About the Author: 

Taylor Kruse, recently featured in Men's Health, is dedicated to empowering you with the truth and tools for improved health and performance.

His inspiration stems from more than 10 years of education and coaching through systems like Zhealth Performance, The Burdenko Method, and various movement practices.

In 2013, he co-founded KRUSE ELITE with girlfriend, Alisha Hale. Both are dedicated to inspiring people, coaches, and trainers into their best health and performance.