About this exercise
The front and back neck stretch gently mobilizes the cervical spine by alternating between forward flexion and backward extension. It relieves tension in the neck muscles and improves range of motion in the sagittal plane.
Front and Back Neck Stretch
Step by step instructions, muscle activation and variants for the Front and Back Neck Stretch.
EasyNeck
How to Perform
- Stand or sit tall with your shoulders relaxed and spine neutral
- Slowly drop your chin toward your chest, feeling a gentle stretch along the back of the neck
- Hold the forward position for a moment, then slowly lift your chin and tilt your head back to look upward
- Feel the stretch along the front of the throat and neck
- Return to the neutral starting position
- Repeat the forward and backward sequence for the desired duration or number of passes
Muscle Activation
Primary
Neck
Common Mistakes
Common mistakes content is coming soon.
About the Front and Back Neck Stretch
The Front and Back Neck Stretch is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.