Enhance Neck Mobility with Neck Extension Backward

Neck Extension Backward

Rep Range

Time Based

Hints

While standing upright with your feet hip-width apart, keep your shoulders relaxed and hands resting naturally by your sides. Initiate by ensuring that your spine is aligned and your gaze is directed straight ahead. Begin by gently tilting your head backward, allowing your gaze to shift upwards towards the ceiling. Move only within your comfort range, avoiding any feelings of strain or discomfort. As you do this, you should feel a gentle stretch through the front of your neck. Hold this extended position for a few moments, focusing on the sensations of the stretch. Release gently and repeat.

Common Mistakes

When extending the neck backward, it's imperative not to force or push beyond what feels comfortable. The neck is delicate, and abrupt or forced movements can lead to potential injury. Rather than compressing the back of your neck, imagine elongating or stretching upwards as you tilt your head back.

Breathing

Begin with a deep and steady inhale. As you slowly tilt your head backward, exhale in a controlled manner. While in the extended position, focus on maintaining calm and rhythmic breaths, promoting relaxation and aiding the stretching process. On completion, as you move your head back to its original position, inhale. Using your breathing rhythmically can further the depth and effectiveness of the stretch.

Muscle Focus

Primary Focus Area

Front Neck