Posterior Neck Stretch (Chin Tuck, Supine)

stretchneck

A video demonstration is coming soon. Follow the step-by-step instructions below.

How to do it

Lie on your back, knees bent, feet flat on the floor.
Bend elbows with hands up beside your head.
Tilt the pelvis to flatten the low back against the floor.
Press the head back with the chin down and in, trying to flatten the neck.

Form cues

Chin down and in, not just back
Flatten the neck, do not jam the head into the floor

Dosage

Daily; hold each press a few seconds, repeat ~10 times

Muscles worked

posterior neck extensors — anatomical illustration — posterior neck extensorsAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

anterior neck flexors — anatomical illustration — anterior neck flexorsAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

Stretches: posterior neck extensors, suboccipitals

Strengthens: anterior neck flexors

Target muscles

Posterior Neck Extensors Suboccipitals Anterior Neck Flexors

Helps with

Forward Head Posture Rounded Shoulders Head Tilt Head Rotation Chin-Up / Chin-Down (Cervical Tilt)

Shoulder Adductor / Lat Stretch (Supine Overhead Reach)Lateral Neck Flexor Stretch (Side Tilt)Neck Extensor Stretch (Seated/Supine Flatten Neck)Pectoralis Minor Stretch (Supine Assisted)One-Joint Hip Flexor Stretch (Supine, Knee to Chest)Standing Door-Frame Hip Flexor Stretch (Posterior Pelvic Tilt)

Reference: Kendall, Muscles Testing & Function 5th ed p.116