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Neck Extension
Bodyweight exercise tilting the head backward to target cervical extensors, improving neck strength, mobility, and posture while countering forward head position.
About Exercise
Equipment
Difficulty
1/5 • Beginner
Primary Muscle Groups
Lower Back
Secondary Muscles
Traps
Popularity Score
3
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLower Back
9/10Erector Spinae
Traps
5/10Upper Traps
Programming
Typical Rep Range
10-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Sit or stand tall with feet flat, back straight, shoulders relaxed, and head in neutral position looking forward.
- Tilt your head slowly backward, lifting chin toward ceiling.
- Keep movement isolated to neck without arching back or shrugging shoulders.
- Hold extended position for 2-5 seconds.
- Return head to neutral slowly and controlled.
- Repeat for desired reps.
Coaching Tips
Form Cues
- Shoulders down and back
- Move head only
- Chin up slowly
- Breathe steadily
- Neutral spine always
Breathing
Inhale to prepare, exhale as you extend backward and hold.
Tempo
3-2-3
Range of Motion
From neutral head position to full comfortable extension where front of neck lengthens without strain or dizziness.
Safety
Safety Notes
- Stop if dizziness or sharp pain occurs
- Avoid if acute neck injury
- Start with small range
- Consult professional for conditions
Spotting
Not required for bodyweight; self-monitor for safety.
Common Mistakes
- Shrugging shoulders
- Arching lower back
- Jerky movements
- Overextending neck
When to Avoid
- Acute neck pain
- Cervical spine injury
- Vertigo
- Arthritis in neck
Flexibility Needed
- Basic cervical mobility
- Shoulder relaxation ability
Build Up First
- Neutral posture awareness
Also known as
Cervical Extension, Head Extension, Backward Neck Tilt
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