Neck Extension
Level
beginner
Force
static
Mechanic
isolation
Equipment
gym mat Category
stretching Primary Muscles
A gentle neck extension exercise that stretches and mobilizes the front of the neck and upper chest through controlled movement.
Instructions
- Sit or stand in an upright position with your shoulders relaxed and your spine neutral.
- Place your hands behind your head or let your arms rest at your sides.
- Slowly tilt your head backward, extending through the neck and upper back.
- Feel a gentle stretch in the front of your neck and upper chest.
- Hold this stretched position for 15-30 seconds.
- Slowly return to the neutral starting position.
- Repeat for the prescribed number of repetitions.
Tips
- Move slowly and deliberately to avoid strain on the neck joints.
- Never force the extension; use only gentle, comfortable movement.
- Stop immediately if you experience any pain or dizziness.
- This gentle stretch improves flexibility in the neck and upper back.
- Perform regularly to maintain good cervical spine mobility.
- Combine with other neck mobility exercises for comprehensive neck health.
Recommended starting values
Sensible novice starting points for each goal, for a lifter aged 25–40. Scale down for smaller frames or older lifters. Treat the first set of any session as a discovery set.
| Goal | Sets | Reps |
|---|---|---|
| Gain strength | 3 | 15 reps |
| Build muscle | 3 | 18 reps |
| Build endurance | 3 | 25 reps |
Alternatives
Exercises that target the same muscles with the same force and mechanic.
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intermediate stretching
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