The Yes & No exercise is a gentle neck mobility movement that takes your cervical spine through its natural up-and-down and side-to-side ranges of motion. It's one of the simple home exercises Dr. Smith recommends to help protect and maintain your upper cervical adjustment.
When to do this exercise
- After your upper cervical adjustment, as recommended by Dr. Smith
- As part of your daily routine to maintain healthy neck mobility
- Anytime your neck feels stiff from sitting, working at a desk, or looking down at a screen
How to do it
- Sit or stand comfortably with good posture.
- Start with the "yes" motion: slowly nod your head up and down, as if nodding yes, moving only as far as feels comfortable.
- Repeat the "yes" motion three times.
- Move on to the "no" motion: slowly turn your head from side to side, as if shaking your head no, again moving only as far as feels comfortable.
- At the end of each range of motion, gently push just a little bit further to ease into a fuller stretch.
- Perform the "no" motion three times as well.
- Keep every movement slow, gentle, and controlled throughout.
Common mistakes
- Moving too fast or jerking the neck instead of going slow and controlled
- Forcing the head past a comfortable range of motion
- Skipping the gentle extra push at the end of the range, or overdoing it
- Continuing the exercise despite pain or discomfort instead of stopping and reporting it
- Doing the exercise inconsistently instead of as part of a regular routine
Why it helps
This simple movement gently guides your neck through its natural ranges of motion, helping maintain flexibility and reinforcing the alignment achieved during your upper cervical adjustment. By keeping the cervical spine moving smoothly and comfortably, you help support the results of your care between visits. If the exercise ever causes discomfort, stop and let Dr. Smith know at your next visit.