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Neck Protraction Stretch

Neck Protraction Stretch

The Neck Protraction Stretch is a simple but effective exercise that targets the muscles in the neck and upper back. This exercise is particularly beneficial for individuals who experience neck pain, stiffness, or tension due to poor posture or prolonged periods of sitting. To perform the Neck Protraction Stretch, start by sitting comfortably in a chair or standing with good posture. Begin by gently tucking your chin in towards your chest, as if trying to make a double chin. Take a deep breath in and as you exhale, slowly and gently slide your chin forward, extending your neck. Be careful not to force the movement or strain the muscles. Hold this position for a few seconds, feeling a gentle stretch along the back of your neck. This exercise helps to counteract the forward head posture many individuals develop from looking down at electronic devices or working at a desk for extended periods. By stretching the muscles at the front of the neck and strengthening the muscles at the back, the Neck Protraction Stretch can help improve posture, reduce neck pain, and enhance overall neck flexibility. Be sure to perform this stretch in a slow and controlled manner, avoiding any jerky movements or sudden twists. If you experience any pain or discomfort while performing this exercise, stop immediately and consult with a fitness professional or healthcare provider before continuing. Incorporating this stretch into your regular routine can be a great way to maintain a healthy and pain-free neck.


  • Start by sitting or standing with your back and neck straight.
  • Place your hands on your thighs or let them rest by your sides.
  • Slowly and gently bring your chin forwards, moving it away from your chest.
  • Continue moving your head forward until you feel a comfortable stretch in the muscles at the back of your neck.
  • Hold the stretch for 15-30 seconds, while keeping your breathing steady.
  • Slowly bring your head back to the starting position.
  • Repeat the exercise for a total of 2-3 sets.

Tips & Tricks

  • Start with gentle neck movements and progress to more advanced stretches.
  • Maintain proper posture throughout the exercise.
  • Focus on lengthening and stretching the muscles in the front of your neck.
  • Perform controlled movements, avoiding jerking or sudden movements.
  • Listen to your body and stop if you experience any pain or discomfort.
  • Perform the stretch on a regular basis for optimal results.
  • Be mindful of your breathing and try to relax your neck muscles during the stretch.
  • Consider seeking guidance from a qualified fitness professional to ensure proper form and technique.
  • Modify the stretch to suit your individual needs and limitations.
  • Incorporate neck strengthening exercises into your routine to balance out the stretching.

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