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All exercises

Front and back neck stretch

Beginner

Front and back neck stretch is a isolation bodyweight exercise for the neck, also working the traps.

What it works

Primary muscle

Neck

Also works

Traps

Equipment
Bodyweight
Movement
Mobility
Type
Isolation
Logged as
Time
Suggested rest
1 min

How to do it

  1. 1Stand or sit upright with feet grounded, shoulders relaxed, and eyes forward.
  2. 2For 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.
  3. 3Keep your torso tall without rounding the upper back; hold 15–30 seconds and breathe steadily.
  4. 4Return the head to neutral slowly.
  5. 5For 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.
  6. 6Hold 10–20 seconds, breathing calmly, then return to neutral.
  7. 7Repeat 1–3 times per direction; stop if you feel pain, tingling, or dizziness.

What to do instead

  • Neck side stretchBodyweight
  • Side push neck stretchBodyweight
  • Side neck stretchBodyweight
Logged today · 1 min restFront and back neck stretch

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