About the Exercise
Preview
Description
Backward Neck Extension Stretch is a simple and effective exercise that stretches the muscles at the back of the neck and improves neck flexibility. Stretching and strengthening the neck muscles allows you to look upward with ease and makes daily activities easier.
Target Muscle Group
Required Equipment
Exercise Level
How to Perform the Exercise
Preparation
Stand in the position shown in the image and get ready to perform the exercise.
Execution
Sit up straight and keep your shoulders relaxed.
Gently tilt your head backward and look upward, imagining a gentle stretch at the back of your neck.
Hold this position for a few seconds, then slowly return to the starting position.
Repetitions
Repeat this movement several times.
Coaching Tips and Recommendations
- Neck stretching exercises should be performed within a comfortable, pain-free range. If you feel any pain during the exercise, stop immediately.
If you have any pre-existing neck conditions or injuries, it is recommended to consult a healthcare professional before adding these exercises to your routine.
Benefits of the Exercise
Improved Flexibility
Many people experience neck muscle tension due to factors such as poor posture, stress, or prolonged sitting. Performing backward neck stretches regularly helps increase the flexibility of the muscles and ligaments at the front of the neck. This improved flexibility can enhance the range of motion in the cervical spine and reduce stiffness. A strong and flexible neck is less prone to injury.
Posture Correction
Forward head posture, in which the head shifts ahead of the spine’s natural alignment, is common in modern lifestyles. Performing backward neck extension stretches regularly can help correct this posture by stretching the neck muscles that have become tight due to forward head position. This helps improve the overall alignment of the spine.
Reduced Risk of Neck Pain
By increasing flexibility, reducing tension, and improving posture, backward neck stretches can lower the risk of developing neck pain or discomfort. Additionally, for individuals experiencing mild neck pain, these stretches can provide relief and support the recovery process.
Suitable For
- People with poor posture who tend to slouch.
Those experiencing neck pain or discomfort caused by tight neck muscles.
Individuals seeking to improve the overall flexibility and range of motion of their neck.
Muscles Involved in the Exercise
List of Muscles Involved
Target Muscle Training
1. Semispinalis capitis
The semispinalis capitis is a deep, long muscle located in the neck and upper back of the head. It connects to the upper cervical and upper thoracic vertebrae and attaches to the bones of the skull, particularly the occipital and temporal regions.
The primary functions of the semispinalis capitis include extending the head backward and rotating it to the sides. In addition, this muscle contributes to neck stability and proper spinal alignment. It also plays a role in rotational movements of the neck and head during activities such as looking around or turning the head.
Semispinalis Muscles Image
3. Longus Colli
The longus capitis is a deep muscle located at the front of the neck. It originates from the upper cervical vertebrae (C3 to C6) and attaches to the front portion of the skull (such as the anterior part of the occipital bone).
Its primary function is to flex the head forward and move it to the sides. It also helps maintain neck stability and supports the cervical spine against various movements. The longus capitis plays an especially important role in small, precise head and neck movements, such as reading, writing, or looking straight ahead.
Image of the Semispinalis Muscles
5. Splenius Cervicis
The splenius cervicis is a deep muscle in the neck that primarily functions in neck rotation and extension. It extends from the upper part of the spine (spinous processes in the upper thoracic region) to the upper cervical vertebrae, helping to bend and rotate the head to the sides as well as extend the neck. The splenius cervicis is part of the splenius muscle group, which plays an important role in the movement of the neck and head.
Image of the Splenius Cervicis Muscles
6. Sternocleidomastoid - SCM
The sternocleidomastoid is a large muscle located on each side of the neck. It has two heads: one originating from the sternum (sterno) and the other from the clavicle (cleido). Its functions include flexing the neck forward, bending the neck sideways, and rotating the head to the opposite side.
Image of the Sternocleidomastoid
8. Scalene Muscles
The scalene muscles consist of three pairs (anterior, middle, and posterior) located on each side of the neck. These muscles assist in various movements, including lateral flexion of the neck, elevation of the first two ribs during inhalation, and rotation of the neck.
Image of the Scalene Muscles
