Neck Extensor Stretch

Neck Extensor Stretch


This exercise involves stretching the muscles at the back of the neck by tilting the head forward and gently pulling on the chin. It can help alleviate tension and improve posture.

Muscle Group

Equipment Required

Neck Extensor Stretch Instructions

  1. Stand or sit with good posture, keeping your spine straight.
  2. Place your hands on the back of your head, interlacing your fingers.
  3. Gently pull your head down towards your chest, using your hands to provide a slight resistance.
  4. Hold the stretch for 15-30 seconds, feeling a gentle stretch in the back of your neck.
  5. Slowly release the stretch and return to your starting position.
  6. Repeat the stretch 2-3 times, as needed.

Neck Extensor Stretch Form & Visual

Neck Extensor Stretch

Neck Extensor Stretch Benefits

  • Relieves tension and pain in the neck and upper back
  • Improves posture by strengthening the neck muscles
  • Increases range of motion in the neck
  • Reduces the risk of neck injuries
  • Can be done anywhere without any equipment

Neck Extensor Stretch Muscles Worked

  • Trapezius
  • Rhomboids
  • Erector spinae
  • Splenius capitis
  • Semispinalis capitis

Neck Extensor Stretch Variations & Alternatives

  • Chin tucks
  • Neck rotations
  • Shoulder blade squeezes
  • Upper trapezius stretch
  • Levator scapulae stretch