Here’s a quick exercise you can do if your neck is feeling less than perfect.

All you need is a roller (even a rolled up towel can work in a pinch) and a mat or someplace to lie down.

Here’s the basic movement for the exercise:

Lie on your back with the knees bent. Place the roller at the nape of your neck (this is the base of your neck) so your head is supported on the roller. Gently roll your head from side to side as if you’re saying no. Then do a little chin nod up and down as if you’re saying yes.

Then you can move the roller up the neck (toward the top of the head) by an inch and do the same movements as above. Perhaps try moving the roller up again. Eventually you will be on the Occiput bones (these are the bones you feel at the base of the skull). We have many muscles that attach to this area and it is often extremely tight.

I hope that this little exercise will be beneficial and help to make your neck feel better.

Also, check out my YouTube channel, “Absolute Pilates Plus” for a demonstration of this exercise and more.

Let me know if the exercise helped and if there is anything else you’d like to see.