Cervical CARs: A Simple Exercise to Improve Neck Mobility and Control

Neck stiffness, tension headaches, and limited range of motion are incredibly common — especially for those who spend long hours at a desk or looking down at a phone. One powerful yet simple exercise we often recommend at Tennessee Back Pain Center is Cervical CARs.

CARs stands for Controlled Articular Rotations. This movement helps improve joint mobility, reduce stiffness, increase range of motion, and build better control of the muscles that support your neck.

How to Perform Cervical CARs (Step-by-Step)

1. Sit up tall 

2. Slowly tuck your chin towards your chest

3. Slowly rotate your head towards one shoulder 

4. Continue lifting your chin upward as you rotate. 

5. Gently look upward

6. Continue rotating towards the opposite side 

7. Slowly bring your chin back down to your chest 

8. Reverse the direction and repeat

   
   

The goal with this movement is to go slow and controlled. If you move too fast, you won’t achieve the same benefits.

If you’re dealing with neck stiffness, headaches, or posture-related pain in Murfreesboro, our team at Tennessee Back Pain Center can help you determine whether Cervical CARs should be part of your care plan. Go to our website to schedule an appointment or consultation!