BackLevator ScapulaeTrapsbeginnerCommon
Front And Back Neck Stretch
How to do it
- 1Stand or sit tall and use your hand(s) to gently guide the head into forward flexion to stretch the back of the neck, then into slight extension to stretch the front of the neck.
Coaching cues
- Stand or sit upright with feet grounded, shoulders relaxed, and eyes forward.
- For the back-of-neck stretch: place one or both hands on the crown and gently draw the chin toward the chest until you feel a mild stretch along the back of the neck.
- Keep your torso tall without rounding the upper back; hold 15–30 seconds and breathe steadily.
- Return the head to neutral slowly.
- For the front-of-neck stretch: keep hands light for support and gently look upward, lengthening the front of the neck without collapsing or pinching the back of the neck.
- Hold 10–20 seconds, breathing calmly, then return to neutral.
- Repeat 1–3 times per direction; stop if you feel pain, tingling, or dizziness.
Equipment
bodyweight
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