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Seated Backward Neck Stretch

Release neck tension with this simple seated stretch. Improve flexibility and posture with gentle backward tilts!

The Seated Backward Neck Stretch mainly works the neck and traps, with help from the back. You'll need: chair.

Mr. Grey
JustGains_XY
@JustGains_XY

Required Equipment

Chair
Chair

Seated Backward Neck Stretch Muscles Worked

Primary

Side Neck Flexor (sternocleidomastoid); Upper Traps (trapezius, upper fibers)

Secondary

Neck (back) (levator scapulae); Rhomboids (Shoulder Blade) (rhomboids, major & minor)

Seated Backward Neck Stretch Variations and Alternatives

How to do the Seated Backward Neck Stretch

Seated Neck Backward Stretch

Positioning:

  1. Sit comfortably on a chair with your feet flat on the ground and your back straight.

  2. Place your hands on your thighs or gently clasp your hands in front of you.

Movement Instructions:

  1. Take a deep breath in.

  2. As you exhale, slowly tilt your head back, looking up toward the ceiling. Keep your shoulders relaxed and avoid hunching them.

  3. Hold this position for 15-30 seconds. You should feel a stretch in the front of your neck and throat.

  4. While in this position, you can deepen the stretch by gently bringing your hands behind your head, applying light pressure.

  5. After holding the position, slowly bring your head back to a neutral position.

  6. Repeat the stretch 2-3 times, allowing a few breaths in between each repetition.

Safety Tips:

  • Avoid forcefully tilting your head back or pushing through pain.

  • If you feel any discomfort, ease out of the stretch.

Seated Backward Neck Stretch FAQs

What muscles does the Seated Backward Neck Stretch work?

The Seated Backward Neck Stretch mainly works the neck and traps, with help from the back. The main muscles are the sternocleidomastoid and trapezius.

What equipment do you need for the Seated Backward Neck Stretch?

Chair.

What are some Seated Backward Neck Stretch variations and alternatives?

Similar exercises include the Backward Neck Stretch, Standing Neck Stretch, Ceiling Look Stretch and Chin Tuck.

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