Body & Balance Studio
Posture scan

Neck Extensor Stretch (Seated/Supine Flatten Neck)

stretchneck

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

How to do it

  1. Lie supine, or sit on a stool with your back against the wall.
  2. Place hands up beside the head and keep the low back flat.
  3. Press the head back with the chin down and in, using the anterior neck flexors to straighten (flatten) the neck.

Form cues

  • Drive the stretch with the deep front neck flexors
  • Chin tucks down and in, not up

Dosage

Daily; repeat ~10 times, hold briefly

Muscles worked

neck extensors — anatomical illustration
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: neck extensors

Strengthens: anterior neck flexors

Target muscles

Neck ExtensorsAnterior Neck Flexors

Helps with

Forward Head PostureRounded ShouldersChin-Up / Chin-Down (Cervical Tilt)
Posterior Neck Stretch (Chin Tuck, Supine)Shoulder Adductor / Lat Stretch (Supine Overhead Reach)Lateral Neck Flexor Stretch (Side Tilt)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.163