How do you perform this exercise?
- 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.
Which other muscles are involved?
Upper trapezius, Sternocleidomastoid, Scalenes, Suboccipitals.
How do you log your sets?
How do you track progressive overload?Source: ExerciseDB catalogue and demonstration. Related movements are options to compare, not equivalent loads or a prescribed progression.
