Backward Neck Stretch

Muscles worked

Setup

1. Sit or stand tall with your spine neutral and shoulders relaxed.
2. Place your hands flat against your upper chest, just below your collarbones.
3. Apply light downward pressure with your hands to anchor the skin and muscles.

How to do it

1. Inhale deeply, then slowly lift your chin toward the ceiling while exhaling.
2. Continue the movement until you feel a gentle stretch along the front of your neck.
3. Hold the position for 20-30 seconds, maintaining steady, rhythmic breaths.
4. Slowly return your head to the neutral starting position.

Form checklist

• Keep your shoulders depressed and pulled away from your ears.
• Avoid 'crunching' the back of your neck; focus on lengthening the front.
• Keep your mouth closed to maximize the stretch through the platysma and jawline.
• Move slowly and stop immediately if you feel any pinching or dizziness.

Pro tips

• Gently protrude your lower jaw forward (creating an underbite) at the top of the stretch to intensify the pull on the deep neck flexors.
• Use your hands to actively pull the skin over your collarbones downward to increase the tension on the superficial neck muscles.

Make it harder

• While tilted back, slowly rotate your chin 5-10 degrees to each side to target the sternocleidomastoid and lateral neck tissues.

Frequently asked

What muscles does the backward neck stretch work?

The backward neck stretch primarily targets the neck, and also works the trapezius as secondary muscles.

What equipment do you need for the backward neck stretch?

The backward neck stretch requires no equipment — just your body weight.

Is the backward neck stretch good for beginners?

Yes. The backward neck stretch is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Front And Back Neck StretchBeginner · neck and trapezius
• Prone Cervical Extension Isometric HoldIntermediate · neck and trapezius
• Seated Chin TuckBeginner · neck
• Seated Flexion And Extension NeckIntermediate · neck and trapezius