Strength
Back neck stretch
A gentle mobility movement designed to decompress the upper spine and release tension in the posterior neck muscles.
How to perform.
Follow the sequence — setup is half the lift.
Sit or stand tall with your shoulders relaxed and your gaze fixed straight ahead.
Slowly lower your chin toward your chest until you feel a gentle stretch along the back of your neck.
Interlace your fingers and place your hands lightly on the back of your head for added weight.
Allow the weight of your arms to deepen the stretch without pulling or forcing your head down.
Hold this position for twenty to thirty seconds while maintaining deep, steady breaths.
Release your hands and slowly lift your head back to the neutral starting position.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Pulling aggressively on the head with the hands
- Rounding the mid-back and shoulders forward
- Holding your breath during the stretch
- Moving too quickly into or out of the position
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.