Stretching the back side of the neck

This is a manual how you can help yourself when your neck is stiff. It will effectively relax muscles in the neck area, back, muscles around scapulas and short extensors around head and neck. Exercise is also optional to perform if you suffer from migraines and headaches.


Goal of the exercise:

  • Stretching back, neck and muscles around scapulas
  • Neck muscle relaxation
Default position
  • Stretching back, neck and muscles around scapulas
  • Neck muscle relaxation
Phase 1
  • Place your hands on the back of your neck
  • Clasp your hands
  • Keep your elbows evenly
  • Pull your head lightly down
Phase 2
  • Bend your chest forward
  • Stretch your neck
  • Push your head gently against your hands
  • Breathe in
  • With exhale relax your body, and let your hands pull your head down by gravitation
Phase 3
  • Straighten up and return to default position and repeat the whole exercise
Exercise video tutorial

Common mistakes

  • Absent pressure of head against the hands
  • Cervical spine is not bent evenly, and head gets pushed forward instead
  • Activity of arms (its O.K to leave your elbows drop towards ground

How often to exercise

  • Ideally exercise everyday
  • Pressure against the hands (hold 3-5 seconds)
  • Relax 15-30 seconds in between each round

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