Front And Back Neck Stretch

Muscles worked

Setup

1. Stand or sit tall with your spine neutral and shoulders pulled down and back.
2. Look straight ahead with your chin parallel to the floor.
3. Rest your hands on your thighs or let them hang naturally at your sides.

How to do it

1. Exhale as you slowly lower your chin toward your chest, feeling a stretch along the back of your neck.
2. Inhale as you return to the starting position with control.
3. Exhale as you gently tilt your head backward, lifting your chin toward the ceiling to stretch the front of the neck.
4. Inhale to return to the neutral starting position and repeat the sequence for the desired duration.

Form checklist

• Keep your shoulders stationary and depressed throughout the movement.
• Move in a slow, fluid motion without any bouncing or jerking.
• Maintain a tall posture; do not allow your upper back to round as the head moves.
• Only move within a comfortable range of motion—avoid forcing the stretch.

Pro tips

• Imagine a string pulling the crown of your head upward to create space between the vertebrae before you begin the tilt.
• To increase the stretch in the front of the neck, keep your mouth closed and teeth lightly touching during the backward tilt.

Make it harder

• Apply very light overpressure with your hand at the end of the range of motion to deepen the stretch.
• Perform the stretch while seated and holding the underside of your chair to anchor your shoulders down.

Frequently asked

What muscles does the front and back neck stretch work?

The front and back neck stretch primarily targets the neck and trapezius, and also works the abs and obliques as secondary muscles.

What equipment do you need for the front and back neck stretch?

The front and back neck stretch requires no equipment — just your body weight.

Is the front and back neck stretch good for beginners?

Yes. The front and back neck stretch is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Prone Cervical Extension Isometric HoldIntermediate · neck and trapezius
• Seated Flexion And Extension NeckIntermediate · neck and trapezius
• Roll Neck Decompress Lying On FloorBeginner · trapezius
• Roll Standing NeckBeginner · trapezius