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Neck Extensor Stretch

Neck Extensor Stretch

The Neck Extensor Stretch is a simple yet effective exercise that targets the muscles in the back of your neck, specifically the neck extensors. These muscles are responsible for maintaining good posture and are often neglected in our daily routines, leading to stiffness and tension in the neck. To perform the Neck Extensor Stretch, start by sitting on a chair or standing upright with your shoulders relaxed. Gently tilt your head forward, bringing your chin towards your chest. Then, place your hands on the back of your head and let the weight of your hands gently pull your head further forward. You should feel a stretch along the back of your neck and upper shoulders. Hold this stretch for about 20-30 seconds, making sure to keep your breathing relaxed and steady. Avoid any jerky or sudden movements, as this could result in injury. Remember to maintain good posture throughout the stretch, keeping your spine straight and your shoulders down and back. Performing the Neck Extensor Stretch regularly can help alleviate tension and stiffness in the neck, improve flexibility, and promote better posture. It is particularly beneficial for individuals who spend long hours sitting or working at a desk, as it helps counteract the forward head posture that often develops. Incorporating this stretch into your daily routine can provide relief from neck discomfort and contribute to better overall neck health. However, if you experience any pain or discomfort while performing this or any other exercise, it's best to consult with a fitness professional or healthcare provider for personalized guidance.


  • Stand or sit in a comfortable position with your back straight and shoulders relaxed.
  • Slowly tilt your head forward, bringing your chin towards your chest until you feel a gentle stretch in the back of your neck.
  • Hold this position for 15-30 seconds while maintaining a relaxed and steady breathing pattern.
  • Slowly return your head to the starting position and relax for a few seconds.
  • Repeat the stretch 3-5 times, gradually increasing the duration of each repetition if desired.

Tips & Tricks

  • Perform the neck extensor stretch slowly and with control to maximize the effectiveness and minimize the risk of injury.
  • Keep your spine neutral during the stretch by keeping your chin parallel to the ground.
  • Do not force the stretch beyond your comfortable range of motion. It should feel like a gentle pull, not a sharp pain.
  • Take deep breaths throughout the stretch to help relax your muscles and enhance the stretch.
  • Hold the stretch for about 20-30 seconds on each side to allow enough time for the muscles to lengthen.
  • Avoid any jerking or bouncing movements during the stretch, as this can put strain on the neck muscles.
  • If you experience any pain or discomfort during the exercise, stop immediately and consult with a healthcare professional.
  • Perform the neck extensor stretch as part of a well-rounded stretching routine to improve overall flexibility and prevent imbalances in the neck muscles.
  • Combine the neck extensor stretch with exercises that strengthen the neck muscles for optimal neck health and stability.
  • Listen to your body and modify the stretch as needed depending on your individual flexibility and comfort level.


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