Neck retraction and extension

Muscles

• Semispinalis capitis
• Splenius
• Rectus capitis posterior major
• Rectus capitis posterior minor
• Obliquus capitis superior
• Longissimus cervicis
• Longissimus capitis
• Upper trapezius
• Obliquus capitis inferior
• Sternocleidomastoid
• Longus capitis
• Rectus capitis anterior
• Longus colli

Technique

1. Look forward, with a neutral neck position.
2. Pull your head backward horizontally, keeping your eyes at the same level.
3. Then bend your head backward, pointing your chin to the sky, and then go back to the starting position.
4. Perform the motion in a slow and controlled manner.

Similar Exercises

• Neck flexion and extension
• Neck circle
• Neck packing
• Prone neck retraction
• Neck warmup

Equipment

• Ground (standing)