Neck Extensor Stretch
Description
The neck extensor stretch is a forward neck stretch where you tuck your chin toward your chest, often using your hands to gently increase the stretch. It targets the back of the neck and upper traps. It is one of the most accessible stretches for relieving the back-of-neck tension caused by computer use.
Muscle Group
Equipment Required
Neck Extensor Stretch Instructions
- Sit or stand tall with shoulders pulled back and down.
- Slowly drop your chin toward your chest.
- Place both hands on the back of your head and apply gentle downward pressure to deepen the stretch.
- Feel the stretch through the back of your neck and upper traps.
- Hold for 20 to 30 seconds. Breathe deeply.
- Slowly release and return your head to neutral.
- Repeat 2 to 3 times.
- Apply only gentle pressure with the hands — protect the cervical spine.
Neck Extensor Stretch Form & Visual
Neck Extensor Stretch Benefits
- Stretches the back of the neck
- Relieves upper-trap tension
- Quick and accessible
- Counteracts hunched posture
- Useful for desk workers
- No equipment needed
Neck Extensor Stretch Muscles Worked
- Suboccipitals
- Splenius capitis and cervicis
- Upper trapezius
- Levator scapulae
- Erector spinae (cervical)
