A 3 Minute Neck Drill That Will Change Your Life

Now I can reach up to eat leaves on the higher branches.

This is how all videos SHOULD be- concise, informative, straight to the point, not rushed nor self indulgent, with just a touch of levity that doesn’t break the flow of essential information. Masterful! Very much appreciated! Content is great too!

0:34 1) Left to Right (keep eyes on same plane, don't overextend just go till you meet resistance, one side is likely dominant) 1:01 2) Look up-Look down (hand on chest to focus the neck muscles going up muscle-stretch felt in front, pivot from top of skull keeping neck high tucking in chin) 1:41 3) Tilt ears up and up (lower ear doesn't dip to shoulder, but rather upper ears rises straight up, muscle-stretch felt on sides of neck) 2:08 4) Cell-phone Drill (hands on chest, pull chin back "fat-face" or "double chin", forward will feel muscle-stretch at back of neck) 2:37 5) Janet Jakson, head slides side-to-side (Eyes are to remain level all the time and chin should not tilt) 3:06 6) Front half-circle (lift ear up, then roll chin to chest, then lift other ear up) * Always keep spine vertical Variation L1) start standing (legs 180) L2) then sit on a chair or stairs (legs at 90 degrees) L3) then be on stairs with feet on step just lower than where you sit, or a low stool. Goal is to have knees above hips (less than 90) L4 last level is a ground crouch while on back poised straight (butt almost touching or touching heels, legs fully bent closed and knees higher than hips)

Mark, I am 69 years of age and going through various neck issues (some arthritis, slightly bulging discs) and recently started experiencing limited mobility. I started doing your neck exercises about a month ago and the results are showing significant improvement. Pain and movement issues are disappearing more each day. Thank you so much for posting this video.

Hi, I just wanted to say that this drill genuinely HAS changed my life. About 7 months ago, I found this video, downloaded an interval timer and started doing the three minutes every morning while I was making my coffee. Within about 3 weeks I noticed a massive difference in my range of motion. But that wasn't where it ended. From that three minutes I have built a whole morning mobility and yoga drill that mobilises all of my joints and my thoracic spine and from there, I've started a daily inversion practice and from there, I started following up my mobility/yoga with a daily seated meditation. So, from your 3 minute drill I have changed my life for the better. It all starts with the neck. Thank you so much!

"If you see a double chin underneath your doing it correctly" Guess I've been doing it correctly for the past 15 years

64 years old 6 concussions playing 10 years of football...I needed this big time.....thank you Mark

I used to be into "fitness" as a youngster, now I'm into "Wellness" as a senior. Thanks for sharing these neck routines. Neck exercises are incredibly important, as they keep the nervous system working properly. Hope you don't mind my using your platform to suggest this: One needs to be very careful not to strain in the beginning, & later it will come easier & the benefits will speak for themselves. It saddens me how most American adults cannot even squat, or tie their shoe laces without huffing & puffing. Weight gain (obesity, actually) is a major problem, and it leads to so much more. Saying "fat" is taboo, but being fat is a norm. People need to realize the extra weight is like carrying a set of luggage or heavy bag around all the time. The organs, & body parts are over burdened, and soon start to protest. LISTEN to the early warning signs: "If we listen to our body when it whispers, we won't have to hear it scream". ✌

0:34 looking left to right to the point of discomfort 1:00 looking up then down, pivot from top ofskull 1:40 ears straight up, stretch in neck 2:08 jutting chin forward, sucking chin in. get that double chin 2:36 "janet jackson", sliding head from side to side, keeping eyes level 3:01 frontal semi-circle; ear up, chin to chest, next ear up, repeat

For consistency just do it everytime you sit on the toilet.

Oooh the cracking noises coming from my neck 😂😂

I love how you don't play games and get to the point. Just what I needed. Thanks from South Africa

Here are all the exercises in the video: 1 - Turn head left to right - 0:34 2 - Place two hands on your chest and look up and down, still keep the neck upright when looking down - 1:00 3 - Lift ear to the sky, make neck longer, not shorter - 1:40 4 - "The Cellphone Drill" Drive your head forward and back - 2:07 5 - "The Janet Jackson" Slide head from left to right, keep two hands on the chest - 2:36 6 - Front half head circle; Lift right ear to the sky, chin to chest, lift left ear to the sky - 3:01 Try to do each exercise every day for at least 30 seconds - comes out to exactly 3 minutes. You can alternate doing the exercises standing and sitting from one day to the other. When sitting, try to get your hips lower than your knees, similar to when you're in a squat position. Good luck to all of you! I'll also try to do these every day from now on!

30 seconds each 1. Look left and right 2. Look up and down (tuck chin) 3. Head tilt (make the neck longer) 4. Cellphone drill (forward and back) 5. Janet Jackson (slide from side to side with eyes level) 6. Half rotations (lift your ear, chin to chest)

Awesome job. I have attempted to watch other videos, but I couldn’t get through the whole thing because they were saying so much other stuff I didn’t understand. You simply show the exercises then you gave more detail. Excellent instruction, my man. I will be doing these.

writing this for myself but u can use it too: -looking side to side -looking up and down (hold down chest) -raise ear (make your neck 'longer'. don't drop one side) -make double chin, and go forward. -moving your neck side to side. the hard dance thing -lift ear, chin to chest, flip. half circle type shit.

30 years of chiropractors, massages, and physical therapy ... and THIS got rid of the pain and knots.

head slide can be hard to learn (ex belly dancer). stand with back & back of head touching a wall. for some reason the touch of the wall on the back of the head made it possible for every person who had been unable to master this movement. once movement is learned you no longer need the wall. be gentle & patient. you have probably never moved you neck like this in your life. if you feel no movement still try every day because there is stuff happening inside you just cant feel it. dont push it. 1 day when it is ready it will surprise you & start to move. once again dont push it be gentle

Hi Mark. After watching your video about 20 months ago, I started. It took about 8 months to be able to achieve max neck flexibility of looking to the right. I had to take the drastic step of moving my head by gently forcing my head to the right by holding my chin and back of head because I simply could not get the movement using neck muscle. It was simply too painful. After about a year of doing this, very very gradually increasing the movement, the cracking stopped and now I can move my head freely to the right without hands. Sleeping in max right position every night helped massively and was pivotal to my recovery. This injury was caused by 30 years of sleeping on one side only, perpetuated by the pain I had every time I tried sleeping on the other side. Now I sleep on front or back but head firmly in the extended far right position. The comfort I now get from this is permanent and pain-free. You indeed changed my life and I sincerely thank you. I can look both ways now when crossing the road! 😃

This has to be one of most useful 3min clips ever, so grateful for the upload Mark