Strength
Front neck stretch
Improve cervical mobility and alleviate tension in the anterior neck with this controlled bodyweight movement.
How to perform.
Follow the sequence — setup is half the lift.
Sit or stand with your spine straight and your shoulders relaxed away from your ears.
Place your hands over your collarbones and apply light downward pressure to stabilize the skin and muscles.
Slowly tilt your head backward until you feel a gentle stretch along the front of your throat.
Hold this position for twenty to thirty seconds while maintaining deep, steady nasal breathing.
Carefully lower your chin back to the neutral starting position.
Repeat the process for the desired number of repetitions, ensuring all movement is slow and deliberate.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Dropping the head back too quickly or with excessive force.
- Allowing the shoulders to hunch upward toward the ears.
- Holding the breath during the active phase of the stretch.
- Overextending the cervical spine to the point of sharp pain.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.