Front-and-Back Neck Stretch: How to Do It Safely (Plus Sets, Tips & FAQs)
Learn the front-and-back neck stretch to improve neck mobility, reduce stiffness, and support posture. Step-by-step form, sets & reps by goal, common mistakes, FAQs, and recommended tools.
Neck Mobility
Front-and-Back Neck Stretch (Flexion + Extension)
The front-and-back neck stretch gently guides the cervical spine through controlled flexion and extension. It’s ideal for warming up, cooling down, or taking quick posture breaks during the day—especially if you sit for long hours.
Safety tip: Stay pain-free. Reduce the range or stop if you feel dizziness,
tingling, or sharp discomfort.
Quick Overview
| Body Part | Neck |
|---|---|
| Primary Muscle | Cervical extensors |
| Secondary Muscles | Sternocleidomastoid, deep neck flexors |
| Equipment | None |
| Difficulty | Beginner |
Sets & Reps (By Goal)
- Warm-up: 1–2 sets × 6–10 slow reps
- Desk break: 1 set × 6–8 gentle reps
- Cooldown: 1–2 sets × 5–8 reps + short holds
Setup / Starting Position
- Stand or sit tall with a neutral spine.
- Relax your shoulders down and back.
- Look straight ahead with your chin level.
Execution (Step-by-Step)
- Slowly lower your chin toward your chest.
- Pause briefly at a comfortable stretch.
- Lift your head back to neutral.
- Gently look upward without overextending.
Pro Tips & Common Mistakes
- Move slowly—no bouncing.
- Keep shoulders relaxed.
- Avoid forcing the stretch.
- Use a smaller range if stiff.
FAQ
How often can I do this exercise?
Daily if needed, especially for desk posture and stiffness relief.
Is this good for posture?
Yes, especially when combined with upper-back and rear-shoulder exercises.
Should I feel pain?
No. Stop if pain, dizziness, or tingling occurs.