This Neck Mobility Exercise Target Joints AND Muscles
Key insights: 60-second read
- Most neck dysfunction has some form of tissue restriction - whether soft tissue (muscles) or, more commonly, the joints underneath.
- Test before and after to prove the exercise works for you - turn your head fully to each side, note limitations and sensations, then re-test after the exercise.
- Target specific neck joints, not just general muscles - use your fingers to locate the facet joints just off the midline of your spine.
- Combine tension with movement (PNF contract-relax) - by tensing the muscles over a restricted joint then moving through a small range, you release both soft tissue and joint restrictions simultaneously.
- Work systematically up and down the neck - start on the side that feels most restricted, then do the other side. Each level may need individual attention.
A stiff, tight, or painful neck is one of the most common complaints I see as a physiotherapist. And while there are countless neck stretches and exercises out there, most of them miss a critical piece of the puzzle: the joints underneath the muscles.
Most neck dysfunction has some form of associated tissue restriction. Sometimes it is muscular, however, stretching the muscles alone will only get you so far if the underlying joint restriction remains.
This video and article will show you a targeted mobility exercise that addresses both. It specifically targets the joints of your neck while also releasing the overlying soft tissue. And because we use a test-retest approach, you will know immediately whether it is working for you.
"Most neck dysfunction has some form of tissue restriction. Whether it is the soft tissue, the muscles over the top, or in most instances, the joints underneath. The exercise we are about to go through is pretty good at doing both."
On this page
Baseline testing: where are you restricted?
Before you do any exercise, it's good to have starting reference point. This is the test-retest principle, and it's a great way to know whether an exercise is genuinely helping you.
The test: Turn your head as far as you comfortably can to the right. Then turn to the left. Pay attention to two things:
- How far can you turn? (Most people should reach about 90 degrees in each direction.)
- Where do you feel restriction? Do you feel pulling, jamming, tightness, or stiffness? Is it worse on one side than the other?
Take note of what you feel. This is your baseline. After the exercise, you will perform the same movement again to see if anything has changed.
Clinical insight: "We don't just want to pay attention to how far you can turn. When you turn to one side, do you feel it pulling somewhere? Do you feel it jamming up somewhere? Understanding this can also help make the exercise more specific to your needs.
Finding the joints: locating the facet joints
Your spine has small joints called facet joints that sit on either side of your spinal column. When these joints become stiff or restricted, the surrounding muscles can tighten to support them.
Locating the facet joints
Position: Sit up tall in a good posture.
Step 1: Place your fingers on the bumps at the back of your neck (the spinous processes running down the middle).
Step 2: Slide your fingers out to the side until you feel the edge of the spine. This is where the facet joints are located.
Which side first? Start on the side that feels most restricted during your baseline test. For me, my left side is tighter, so I bias that side first.
By placing your fingers here, you can feel when a joint moves as you tilt or rotate your head. This feedback is essential for knowing you are targeting the right structure.
Movement cues: finding each joint's range
Once you have your fingers placed over a specific joint (choose a level - for example, the second or third joint down from your skull), you need to find its current range of motion.
Testing each joint's mobility
Look down: Gently tilt your head down. You should feel the joint under your fingers begin to move. This is its flexion range.
Tilt away: Tilt your head away from the side you are working on (if working on the left, tilt to the right). You should feel the joint move in the opposite direction.
Rotate away: Gently rotate your head away from the side you are working on (if working on the left, rotate to the right). Again, you should feel the joint move.
Note: These movements should be small and gentle. You are not trying to force range. You are simply finding when the joint becomes included in the conversation.
If you do not feel movement under your fingers during these cues, you may need to adjust your finger placement or the angle of your head movement.
Activating tension: the contract-relax mechanism
This is where the magic happens. Once you've isolated the relevant joint, tensing the muscles over this joint can create a neuromuscular reflex that allows the tissue to relax and the joint to move more freely.
Creating tension in the right tissues
Option 1 (preferred): Simply try to tense all the muscles in your neck. You will feel the tissue under your fingers tighten up.
Option 2 (easier): Place your other hand on the side of your head. Gently push your head into your hand without letting your head move. This creates isometric tension in the neck muscles.
Duration: Hold the tension for 5-10 seconds. This is the "contract" phase of PNF contract-relax stretching.
The reflex: When you stop tensing, the muscle tissue will naturally give (relax) due to a neurological reflex. This allows you to move further into the restricted range.
Combining tension with movement
Traditional PNF stretching involves tensing then relaxing, then moving into a deeper stretch. This exercise adds an extra element: movement while tensing.
Movement while under tension
While maintaining tension: Gently look up and down with your head (small, slow movements).
What happens: At first, you will only have a small window of movement before you feel restriction. But as you repeat the movement, the tissue will start to free up. You will feel your head able to move further and further.
The two-for-one effect: This technique simultaneously releases the soft tissue (muscles) and mobilises the underlying joint. The joint starts to move more as the tight tissue over it relaxes.
Duration: Continue for 30-60 seconds or until you feel the movement has improved significantly.
The genius of this exercise is that it does not just stretch the muscles. It directly addresses the joint stiffness that may be causing the muscles to tighten in the first place.
Systematic work: moving up and down the neck
Your neck is made up of multiple segments (vertebral levels). Restrictions may exist at different levels on different sides. You need to work systematically.
Systematic approach to the whole neck
Start with the side that felt most restricted during your baseline test.
Work one level at a time: Choose a specific joint (e.g., the second level down). Perform the full sequence (movement cues, tension, movement).
Move to the next level: Slide your fingers up one level or down one level. Repeat the sequence.
Switch sides: Once you have worked through all levels on the tighter side, repeat on the other side.
Do not skip: Even if the other side feels less restricted, it may still have hidden stiffness that is contributing to your overall neck function.
In the video, I worked on my left side (which felt more restricted) at the second or third level down. Then I moved up a level and repeated. Then I switched to my right side because after re-testing, I noticed restriction there as well.
Retest: proving the exercise worked
After you have worked through the levels on both sides (or at least on the side that felt most restricted), immediately return to your baseline test.
- Turn your head fully to the right. How far can you go now? Where do you feel restriction?
- Turn your head fully to the left. Has anything changed?
If your neck moves better and the tightness has reduced, you have just proven that this exercise works for you.
"Don't take my word for this. I could say anything. Even though it feels better for me, please don't trust me. Systematically work your way down one side or the side that you feel is the tightest. Then pair it up with the same thing on the other side. Then genuinely take note of whether you feel any difference."
Video transcript with timestamps (click to jump)
One key insight from this video
"This exercise targets both the soft tissue restrictions AND the underlying joint stiffness in your neck. By placing your fingers on the facet joints (just off the midline), moving through small ranges to find each joint's restriction, then tensing the overlying muscles for 5-10 seconds while gently moving your head up and down, you create a neuromuscular reflex that releases both layers simultaneously. Test before and after by turning your head side to side to prove it works for you."
Frequently asked questions about neck mobility
How often should I do this neck mobility exercise?
Daily is fine, especially if you have chronic neck stiffness. Listen to your body. If the exercise feels good and improves your range, you can do it once or twice daily. If it provokes pain or makes symptoms worse, stop and consult a physiotherapist. The gentle nature of this exercise (small ranges, no bouncing) means it is generally safe for daily use.
What if I cannot find the facet joints or feel movement under my fingers?
This can take practice. Start by locating the obvious bumps (spinous processes) in the middle of your neck. Then slide your fingers just slightly to one side until you feel a dip or groove. If you still cannot feel movement, try using just two fingers (index and middle) rather than your whole hand. You can also watch the video again to see the exact finger placement. If you are still struggling, a physiotherapist can guide you through the technique in person.
Is this exercise safe if I have a known neck condition like arthritis or disc issues?
This exercise is generally gentle and uses small ranges of motion with no forceful movements. However, if you have a diagnosed neck condition (cervical arthritis, disc herniation, spinal stenosis, or previous surgery), you should consult your physiotherapist or doctor before trying new exercises. If any movement causes sharp pain, numbness, tingling, or dizziness, stop immediately.
Why do I need to tense the muscles before moving?
This uses a neurological principle called PNF (proprioceptive neuromuscular facilitation) contract-relax. When you tense a muscle against resistance without moving (isometric contraction), it creates a reflex that allows the muscle to relax more deeply when you release. By then moving through a small range while maintaining that relaxation, you can access a greater range of motion than stretching alone would allow.
Can I do this exercise for my upper back or lower back as well?
The same principle - locating a stiff joint segment, tensing the overlying muscles, then moving through a small range - can be applied to other areas of the spine. However, the anatomy is different, and you would need to adapt the technique. For now, this specific exercise is designed for the cervical spine (neck). Similar concepts can be applied to the thoracic spine with appropriate modifications, which may be covered in other videos on the channel.
Neck pain and stiffness can be incredibly frustrating. It affects your sleep, your concentration, your ability to drive, and your enjoyment of daily life. And when the standard stretches do not work, it is easy to feel stuck.
This exercise is different because it targets the joints, not just the muscles. It uses precise finger placement to isolate specific segments of your neck. And it uses the PNF contract-relax mechanism to release both layers of restriction simultaneously.
But the most important part is the test-retest. Do not trust me. Trust what your own body tells you. If your neck moves better after this exercise, you have your answer.
If you are dealing with persistent neck pain that is not improving with self-treatment, or if you would like a proper assessment of your specific condition, I am here to help. I see patients in Port Macquarie and via telehealth.
- Grant
Living With Persistent Pain?
If your pain has lasted longer than expected, feels disproportionate to injury, or hasn't responded to standard treatment, you may benefit from a more nervous-system-focused approach. Learn more about our neck pain physiotherapy services in Port Macquarie.
Want personalised guidance?
If you would like help making sense of your aches, pains, or ongoing symptoms, you can book with Grant either in Port Macquarie or via telehealth.
Disclaimer: This information is for educational purposes and does not replace individualised physiotherapy or medical advice. If you have neck pain, stiffness, or any concerning symptoms (numbness, tingling, dizziness, or severe pain), consult a qualified healthcare professional. Individual responses to exercises vary.
