Backward Neck Stretch
Relieve neck tension with the Backward Neck Stretch. Gently improve flexibility and posture with this simple exercise.
The Backward Neck Stretch mainly works the neck, with help from the traps. No equipment needed: it uses just your bodyweight.
Backward Neck Stretch Muscles Worked
Primary
Side Neck Flexor (sternocleidomastoid)
Secondary
Upper Traps (trapezius, upper fibers)
Backward Neck Stretch Variations and Alternatives
How to do the Backward Neck Stretch
Backward Neck Stretch
Positioning
Stand up straight with your feet shoulder-width apart.
Keep your arms relaxed at your sides.
Movement
Slowly tilt your head backward, looking up toward the ceiling.
Hold the position for a few seconds, feeling a stretch in the front of your neck.
Ensure your shoulders are relaxed and not lifted towards your ears.
Hold this stretch for 15-30 seconds, breathing deeply.
Slowly return your head to a neutral position.
Repeat the backward neck stretch 2-3 times, resting briefly between each stretch.
Tips
Avoid any sudden or jerky movements; move slowly and gently.
If you feel any pain, stop the exercise immediately.
Backward Neck Stretch FAQs
What muscles does the Backward Neck Stretch work?
The Backward Neck Stretch mainly works the neck, with help from the traps. The main muscles are the sternocleidomastoid.
What equipment do you need for the Backward Neck Stretch?
None. The Backward Neck Stretch is a bodyweight exercise, so you can do it anywhere.
What are some Backward Neck Stretch variations and alternatives?
Similar exercises include the Standing Neck Stretch, Chin Tuck, Chin Tuck Hold and Against-Wall Chin Tuck.
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