4 "invisible" exercises for a longer, stronger, more relaxed neck

Mastering Subtle Neck Muscle Activation: Small Movements, Big Results

The neck’s smallest muscles may be hidden, but their impact on your posture, alignment, and tension is profound. At Studio One Pilates and through our VASIE Pilates Online programs, we dive deep into these subtleties to help clients achieve pain relief, improved posture, and ease of movement. Think of it this way: activating these small muscles is like tuning the fine strings of an instrument—they balance the larger muscles, creating harmony and relaxation throughout your body.

In this guide, we’ll show you how to target the often-overlooked deep muscles of the neck. Just like learning to engage your pelvic floor muscles during a kegel or breathing exercise, activating these muscles can be challenging but transformative.

Why Small Neck Muscles Matter for Posture & Pain Relief

When the deep stabilizing muscles at the front of your neck—like the longus colli and longus capitis—aren’t engaged, the larger muscles compensate. These big “mover” muscles (such as the sternocleidomastoid and upper trapezius) often become tense and overactive, which can lead to neck pain, shoulder tightness, and poor posture. Instead of merely stretching those big muscles, our approach focuses on reactivating the small muscles so that the large muscles can naturally relax over time.

In VASIE Pilates—an approach combining Structural Integration and targeted core work—we train these deeper muscles for core stability, better joint health, and a toned body from the inside out. Here’s a step-by-step guide to a few foundational exercises to improve your neck’s functional strength and stability.

Exercise 1: Neck Imprint (Chin Nods)

This foundational move helps connect you to the subtle lengthening of your neck’s deep stabilizers.

1. Lie Down: Begin by lying comfortably on your back with your spine neutral and shoulders relaxed.
2. Gaze & Start the Nod: Start by moving your eyes downward without moving your head. Once your gaze reaches its limit, gently nod your chin toward your throat.
3. Subtle Stretch: You should feel a lengthening through the back of your neck, but without any tension in the chin or jaw. Avoid creating a “double chin”—focus on a gentle, elongated feeling in the neck.
4. Breathe & Release: Exhale softly as you nod. Hold briefly, then release.

Repeat no more than three times. Overdoing it can lead to neck strain or headaches, as these muscles are small but powerful.

Exercise 2: Head Wins (Isometric Hold)

This exercise targets the deep side stabilizers and helps prevent excessive lateral (side) movement in the neck.

1. Set Up Tall: Sit or stand with your spine long and aligned, imagining your head is being gently pulled upward.
2. Hand to Head: Place one hand against the side of your head, just above the ear.
3. Gently Press: Without moving, press your head into your hand as if trying to tilt it toward your shoulder. Your hand should offer enough resistance to prevent movement.
4. Less is More: This is a subtle, isometric hold; you may barely notice any visible movement, but you’ll feel a gentle contraction in the side of your neck.

Hold for a count of three, then switch sides. Repeat two to three times per side.

Exercise 3: Hand Wins (Reverse Isometric)

This exercise engages the deep neck muscles from the opposite direction, offering more comprehensive strength for joint stability and hypermobile clients.

1. Same Position: Sit or stand tall, keeping your shoulders relaxed.
2. Reverse Press: This time, instead of pressing your head into your hand, place your hand against your head and gently press your hand towards your head while resisting with your neck muscles.
3. Gentle Resistance: Again, this is a minimal movement exercise. Focus on feeling the engagement without any visible shift in position.

Repeat two to three times per side. This exercise is excellent for those with POTS syndrome or Ehlers-Danlos syndrome, who often benefit from low-impact, stability-focused work.

Exercise 4: Rotational Control with Resistance

This move offers a controlled twist, adding strength and stability across the full range of neck motion.

1. Lie Down Again: Begin lying down, with the heels of your hands placed gently on your temples.
2. Start with Your Eyes: Before moving your head, let your eyes lead. Look to one side, then let your head begin to follow in a controlled, slow movement.
3. Apply Resistance: As you initiate the head turn, apply gentle resistance with your hands, using the muscles at the base of your skull.
4. Alternate Sides: Perform this motion to both the left and right, pausing in the center between each turn.

Do no more than three repetitions per side. This exercise is designed to prevent headaches and neck strain, enhancing overall joint recovery and stability.

Benefits of Working These Small Muscles

These seemingly simple exercises yield substantial benefits over time:

• Improved Core Reflexes: Engaging the small neck muscles creates a foundational stability that enhances your core reflexes, linking breathing techniques with deep muscle engagement.
• Pain-Free Posture: By retraining these small stabilizers, you’ll find a relaxed, upright posture becomes second nature—no more constant adjustments.
• Injury Prevention: Strengthening these muscles creates a supportive base for the larger muscles to work efficiently, reducing tension that often leads to chronic pain or injury.

Our approach, whether in-person at Studio One Pilates in Anchorage or online at VASIE Pilates, highlights the integration of core and neck muscles to build not just a strong core but a balanced, toned body.

Join Us at Studio One Pilates or VASIE Pilates Online

These exercises are a small part of the comprehensive work we offer through our Structural Integration Pilates and nervous system-focused Pilates programs. Our classes help you discover the profound impact of subtle muscle connections, creating powerful results that you can feel in every movement.

By incorporating these exercises, you’ll begin to experience the difference that comes from training with a focus on joint health, posture improvement, and targeted work for hypermobility or chronic pain. For more guidance, join us for in-person classes in Anchorage or explore our VASIE Pilates Online courses to experience the impact of this refined approach, no matter where you are.

Subtle connections, profound results—your journey to lasting neck and shoulder relief begins with the smallest of movements.