Neck Sagittal Stretches

Progressions

1. 01

   Assisted Front-to-Back Neck Stretch

   • Sit or stand upright with a tall spine and place both hands gently on the back of your head, fingers interlaced, elbows pointing forward.

   • Slowly tuck your chin toward your chest, using light hand pressure to deepen the stretch along the back of your neck and upper trapezius.

   • Hold the forward-flexed position for 2-3 seconds, breathing deeply and allowing the posterior neck muscles to release gradually.

   • Using your hands for guidance, slowly lift your head back to a neutral position, then gently tilt your head backward to stretch the front of your neck.

   • In the backward position, keep your mouth closed and feel the stretch through the sternocleidomastoid and anterior throat muscles without compressing the cervical spine.

   • Alternate between the forward chin tuck and the backward tilt in a slow, rhythmic manner, spending equal time in each direction.

   • Breathe out as you tuck your chin forward and breathe in as you extend your head backward, using the breath to regulate the pace.

   • Perform each repetition with minimal hand force, letting your hands assist rather than push, and stop immediately if you feel any sharp pain or dizziness.

2. 02

   Front-to-Back Neck Stretch

   • Sit or stand upright with a tall spine, shoulders relaxed and arms resting naturally by your sides.

   • Slowly tuck your chin toward your chest, lengthening the back of your neck and feeling a deep stretch through the posterior cervical muscles.

   • Hold the forward-flexed position for 2-3 seconds, allowing the muscles to release before transitioning.

   • Return to a neutral head position, then gently tilt your head backward, opening the front of your throat and stretching the anterior neck muscles.

   • Keep the backward tilt controlled and stop at the point of a comfortable stretch, avoiding excessive compression of the cervical spine.

   • Alternate between the forward chin tuck and the backward extension in a smooth, flowing rhythm, always passing through neutral.

   • Exhale as you tuck your chin forward and inhale as you extend backward, using your breath to maintain a slow, steady tempo.

   • Perform each repetition without any jerky or sudden movements, and keep your shoulders down and relaxed throughout the entire set.

3. 03

   Resisted Front-to-Back Neck Stretch

   • Sit or stand upright with a tall spine and place one hand lightly on your forehead to provide resistance during the backward extension phase.

   • Begin by tucking your chin toward your chest without resistance, then slowly lift your head backward while pressing gently against your hand, engaging the anterior neck muscles against the resistance.

   • Keep the resistance light, approximately 20 percent of your maximum force, so you can move through the full range of motion with control.

   • Once you reach the backward-extended position, switch your hand to the back of your head and apply gentle resistance as you tuck your chin forward again.

   • Focus on feeling the muscles work against the resistance in both directions, building strength through the sagittal plane of neck movement.

   • Hold for 2-3 seconds at the end range of each direction, maintaining steady resistance before transitioning to the opposite movement.

   • Breathe evenly throughout the exercise, exhaling during the resisted phase and inhaling during the transition between positions.

   • Stop immediately if you feel any sharp pain, pinching, or dizziness, and reduce the resistance if the movement feels strained or uncomfortable.

Common mistakes

• Moving too quickly between positions
• Over-extending the head backward
• Shrugging the shoulders up
• Holding your breath