> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.

# Neck flexion and extension

> Beginner · Dynamic · Bilateral. Strength, flexibility

<video controls playsInline preload="none" poster="/images/exercises/e0tu.jpg" src="https://firebasestorage.googleapis.com/v0/b/calistree.appspot.com/o/exerciseVideos%2Fe0tu%2Fe0tu-264.mp4?alt=media&token=fbecd8e7-b413-491b-8037-f297c36be84f" className="w-full aspect-square rounded-xl" />

Also known as: Yes-yes.

| | |
| - | - |
| **Difficulty** | Beginner |
| **Velocity** | Dynamic |
| **Symmetry** | Bilateral |
| **Athlete** | Louis |
| **Video length** | 18 s |

## Technique

1. Bend your head forward, as if you were trying to touch your chest with your chin.
2. Then bend your head backward, pointing your chin to the sky.
3. Do this motion in a slow and controlled manner.

## Muscles

<div className="rounded-2xl border border-gray-200 dark:border-gray-800 px-5 pt-4 pb-1 my-6">
  <div className="flex items-center gap-2 font-semibold" style={{color: "#c8102e"}}><Icon icon="dumbbell" color="#c8102e" size={18} /> Strength</div>

  <div className="max-w-md mx-auto my-4">
    <div className="relative w-full">
      <img src="https://mintcdn.com/openmovement/6MqOY9401y9_GkuQ/images/muscle-map/body.svg?fit=max&auto=format&n=6MqOY9401y9_GkuQ&q=85&s=f51e7c4f06c31ba86e1b6bbd192d6d4d" alt="" noZoom className="block w-full m-0" width="1538" height="1340" data-path="images/muscle-map/body.svg" />

      <svg viewBox="0 0 406.99026 354.43411" className="absolute inset-0 w-full h-full" role="img" aria-label="Strength muscle map">
        <g fill="#c8102e" stroke="#7f1d1d" strokeWidth="0.15">
          <path d="M71.31,63.03 67.65,63.83 69.09,64.16 69.77,64.24 73.55,64.10 75.97,64.16 77.42,64.32 79.56,64.78 81.64,65.44 84.36,66.53 88.86,68.58 93.27,70.74 94.35,71.09 95.55,71.27 95.29,66.36 97.89,73.66 98.18,74.03 98.56,74.31 99.01,74.46 99.54,74.47 99.97,74.34 99.64,73.48 100.41,70.44 100.90,67.37 101.21,63.88 101.37,58.66 100.56,58.54 100.38,58.44 100.44,58.54 99.91,58.39 97.87,57.62 98.14,59.79 98.22,61.54 98.16,63.46 97.91,66.24 97.20,59.81 96.79,57.08 95.51,56.31 94.38,55.49 93.31,54.58 92.06,53.30 92.01,55.65 91.65,56.07 90.18,57.52 89.10,58.38 87.36,59.48 86.07,60.12 84.05,60.88 81.26,61.60 78.27,62.12ZM136.78,63.83 133.12,63.03 126.17,62.12 123.17,61.60 120.38,60.88 118.37,60.12 117.08,59.48 115.33,58.38 114.25,57.52 112.78,56.07 112.43,55.65 112.37,53.30 111.12,54.58 110.06,55.49 108.92,56.31 107.64,57.08 107.24,59.81 106.53,66.24 106.28,63.46 106.22,61.54 106.29,59.79 106.56,57.62 104.19,58.54 103.06,58.69 103.23,63.88 103.53,67.37 104.03,70.44 104.79,73.48 104.46,74.34 104.90,74.47 105.42,74.46 105.87,74.31 106.25,74.03 106.54,73.66 109.14,66.36 108.88,71.27 110.08,71.09 111.16,70.74 115.58,68.58 120.07,66.53 122.79,65.44 124.88,64.78 127.02,64.32 128.46,64.16 130.89,64.10 134.67,64.24 135.35,64.16ZM309.23,44.87 309.23,44.21 309.35,43.56 309.18,43.48 308.58,43.33 308.11,43.34 306.80,43.70 306.28,43.76 305.90,43.67 305.14,43.22 304.75,43.12 304.41,43.17 304.06,43.36 303.15,44.33 302.78,44.59 302.17,44.76 301.54,44.70 301.05,49.87 300.67,55.05 300.42,59.87 300.26,64.96 296.78,65.82 294.78,66.45 292.69,67.31 287.85,69.47 283.31,71.19 282.21,71.69 280.82,72.46 279.89,73.11 278.83,74.00 308.65,74.00 307.31,72.42 306.91,72.11 306.24,71.73 304.76,71.22 301.40,70.45 302.67,70.42 304.32,70.24 305.95,69.93 307.56,69.50 308.81,69.08 310.01,68.55 311.15,67.89 311.90,67.31 311.91,66.75 311.20,66.87 310.53,66.88 311.20,65.72 309.54,65.86 309.88,65.40 310.37,64.96 311.97,64.01 312.31,48.67 311.65,48.74 311.24,48.71 310.95,48.58 310.66,48.31 309.54,46.12 309.33,45.51ZM303.34,63.57 302.87,63.87 302.87,63.87ZM329.94,64.96 329.74,58.90 329.48,54.19 329.09,49.01 328.67,44.70 328.04,44.76 327.43,44.59 326.99,44.26 326.18,43.40 325.89,43.21 325.61,43.13 325.16,43.18 324.40,43.63 324.01,43.75 323.49,43.72 322.42,43.40 321.94,43.32 321.48,43.36 320.88,43.55 320.99,44.70 320.83,45.67 320.47,46.56 319.73,48.02 319.47,48.40 319.20,48.61 318.83,48.73 317.61,48.66 316.65,48.78 316.18,48.66 316.16,48.76 316.10,49.72 316.26,51.48 316.32,54.68 316.44,55.48 316.67,56.20 316.39,56.18 316.13,56.31 315.97,56.54 315.94,56.85 316.46,58.70 316.68,59.08 317.06,59.45 316.66,59.50 316.49,59.64 316.38,59.83 316.33,60.94 316.37,61.37 316.57,61.74 316.91,61.99 316.78,62.28 316.76,62.59 316.87,62.91 317.08,63.19 317.77,63.73 319.84,64.96 320.32,65.40 320.66,65.86 319.01,65.72 319.67,66.88 319.09,66.88 318.46,66.79 317.40,66.40 318.32,67.32 319.33,68.07 320.49,68.70 321.71,69.19 323.45,69.73 325.48,70.18 327.12,70.39 328.81,70.45 325.45,71.22 323.97,71.73 323.30,72.11 322.89,72.42 321.55,74.00 351.38,74.00 350.32,73.11 349.38,72.46 348.00,71.69 346.90,71.19 342.35,69.47 337.52,67.31 335.42,66.45 333.43,65.82ZM326.87,63.57 327.33,63.87 327.33,63.87Z" fillOpacity="0.9" />
        </g>
      </svg>
    </div>
  </div>

  <Columns cols={1}>
    <Card title="Primary"><ul className="not-prose list-none p-0 mt-2 mb-0 space-y-1.5"><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Neck</li></ul></Card>
  </Columns>
</div>

<div className="rounded-2xl border border-gray-200 dark:border-gray-800 px-5 pt-4 pb-1 my-6">
  <div className="flex items-center gap-2 font-semibold" style={{color: "#1e88e5"}}><Icon icon="arrows-left-right" color="#1e88e5" size={18} /> Flexibility</div>

  <div className="max-w-md mx-auto my-4">
    <div className="relative w-full">
      <img src="https://mintcdn.com/openmovement/6MqOY9401y9_GkuQ/images/muscle-map/body.svg?fit=max&auto=format&n=6MqOY9401y9_GkuQ&q=85&s=f51e7c4f06c31ba86e1b6bbd192d6d4d" alt="" noZoom className="block w-full m-0" width="1538" height="1340" data-path="images/muscle-map/body.svg" />

      <svg viewBox="0 0 406.99026 354.43411" className="absolute inset-0 w-full h-full" role="img" aria-label="Flexibility muscle map">
        <g fill="#1e88e5" stroke="#0d47a1" strokeWidth="0.15">
          <path d="M71.31,63.03 67.65,63.83 69.09,64.16 69.77,64.24 73.55,64.10 75.97,64.16 77.42,64.32 79.56,64.78 81.64,65.44 84.36,66.53 88.86,68.58 93.27,70.74 94.35,71.09 95.55,71.27 95.29,66.36 97.89,73.66 98.18,74.03 98.56,74.31 99.01,74.46 99.54,74.47 99.97,74.34 99.64,73.48 100.41,70.44 100.90,67.37 101.21,63.88 101.37,58.66 100.56,58.54 100.38,58.44 100.44,58.54 99.91,58.39 97.87,57.62 98.14,59.79 98.22,61.54 98.16,63.46 97.91,66.24 97.20,59.81 96.79,57.08 95.51,56.31 94.38,55.49 93.31,54.58 92.06,53.30 92.01,55.65 91.65,56.07 90.18,57.52 89.10,58.38 87.36,59.48 86.07,60.12 84.05,60.88 81.26,61.60 78.27,62.12ZM136.78,63.83 133.12,63.03 126.17,62.12 123.17,61.60 120.38,60.88 118.37,60.12 117.08,59.48 115.33,58.38 114.25,57.52 112.78,56.07 112.43,55.65 112.37,53.30 111.12,54.58 110.06,55.49 108.92,56.31 107.64,57.08 107.24,59.81 106.53,66.24 106.28,63.46 106.22,61.54 106.29,59.79 106.56,57.62 104.19,58.54 103.06,58.69 103.23,63.88 103.53,67.37 104.03,70.44 104.79,73.48 104.46,74.34 104.90,74.47 105.42,74.46 105.87,74.31 106.25,74.03 106.54,73.66 109.14,66.36 108.88,71.27 110.08,71.09 111.16,70.74 115.58,68.58 120.07,66.53 122.79,65.44 124.88,64.78 127.02,64.32 128.46,64.16 130.89,64.10 134.67,64.24 135.35,64.16ZM309.23,44.87 309.23,44.21 309.35,43.56 309.18,43.48 308.58,43.33 308.11,43.34 306.80,43.70 306.28,43.76 305.90,43.67 305.14,43.22 304.75,43.12 304.41,43.17 304.06,43.36 303.15,44.33 302.78,44.59 302.17,44.76 301.54,44.70 301.05,49.87 300.67,55.05 300.42,59.87 300.26,64.96 296.78,65.82 294.78,66.45 292.69,67.31 287.85,69.47 283.31,71.19 282.21,71.69 280.82,72.46 279.89,73.11 278.83,74.00 308.65,74.00 307.31,72.42 306.91,72.11 306.24,71.73 304.76,71.22 301.40,70.45 302.67,70.42 304.32,70.24 305.95,69.93 307.56,69.50 308.81,69.08 310.01,68.55 311.15,67.89 311.90,67.31 311.91,66.75 311.20,66.87 310.53,66.88 311.20,65.72 309.54,65.86 309.88,65.40 310.37,64.96 311.97,64.01 312.31,48.67 311.65,48.74 311.24,48.71 310.95,48.58 310.66,48.31 309.54,46.12 309.33,45.51ZM303.34,63.57 302.87,63.87 302.87,63.87ZM329.94,64.96 329.74,58.90 329.48,54.19 329.09,49.01 328.67,44.70 328.04,44.76 327.43,44.59 326.99,44.26 326.18,43.40 325.89,43.21 325.61,43.13 325.16,43.18 324.40,43.63 324.01,43.75 323.49,43.72 322.42,43.40 321.94,43.32 321.48,43.36 320.88,43.55 320.99,44.70 320.83,45.67 320.47,46.56 319.73,48.02 319.47,48.40 319.20,48.61 318.83,48.73 317.61,48.66 316.65,48.78 316.18,48.66 316.16,48.76 316.10,49.72 316.26,51.48 316.32,54.68 316.44,55.48 316.67,56.20 316.39,56.18 316.13,56.31 315.97,56.54 315.94,56.85 316.46,58.70 316.68,59.08 317.06,59.45 316.66,59.50 316.49,59.64 316.38,59.83 316.33,60.94 316.37,61.37 316.57,61.74 316.91,61.99 316.78,62.28 316.76,62.59 316.87,62.91 317.08,63.19 317.77,63.73 319.84,64.96 320.32,65.40 320.66,65.86 319.01,65.72 319.67,66.88 319.09,66.88 318.46,66.79 317.40,66.40 318.32,67.32 319.33,68.07 320.49,68.70 321.71,69.19 323.45,69.73 325.48,70.18 327.12,70.39 328.81,70.45 325.45,71.22 323.97,71.73 323.30,72.11 322.89,72.42 321.55,74.00 351.38,74.00 350.32,73.11 349.38,72.46 348.00,71.69 346.90,71.19 342.35,69.47 337.52,67.31 335.42,66.45 333.43,65.82ZM326.87,63.57 327.33,63.87 327.33,63.87Z" fillOpacity="0.9" />
        </g>
      </svg>
    </div>
  </div>

  <Columns cols={1}>
    <Card title="Primary"><ul className="not-prose list-none p-0 mt-2 mb-0 space-y-1.5"><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#3393e7"}} />Neck</li></ul></Card>
  </Columns>
</div>

<Accordion title="Individual muscles" icon="list">
  * Sternocleidomastoid
  * Longus capitis
  * Rectus capitis anterior
  * Longus colli
  * Semispinalis capitis
  * Splenius
  * Rectus capitis posterior major
  * Rectus capitis posterior minor
  * Obliquus capitis superior
  * Longissimus cervicis
  * Longissimus capitis
  * Upper trapezius
  * Obliquus capitis inferior
</Accordion>

## Equipment

<div className="not-prose" style={{display: "grid", gridTemplateColumns: "repeat(auto-fill, minmax(10rem, 1fr))", gap: "0.75rem"}}><a href="/collections/equipment/ground-standing" className="flex flex-col rounded-xl border border-gray-200 dark:border-gray-800 overflow-hidden no-underline text-gray-900 dark:text-gray-100 hover:border-gray-400 dark:hover:border-gray-600"><div className="bg-white flex items-center justify-center p-3" style={{height: "8.5rem"}}><img src="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q029.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=63ce6cea08f0de810713d3d47032fedc" alt="Ground (standing)" noZoom className="m-0 w-full h-full object-contain" width="244" height="268" data-path="images/equipment/q029.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Ground (standing)</span></a></div>

## Appears in

<div className="not-prose rounded-2xl border border-gray-200 dark:border-gray-800 px-5 py-4 flex flex-col gap-4"><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="dumbbell" size={16} /> Strength</div><div style={{flex: "1 1 18rem", display: "flex", flexWrap: "wrap", gap: "0.5rem"}}><a href="/collections/strength/neck" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Neck</a></div></div><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="arrows-left-right" size={16} /> Flexibility</div><div style={{flex: "1 1 18rem", display: "flex", flexWrap: "wrap", gap: "0.5rem"}}><a href="/collections/flexibility/flexible-neck" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Flexible neck</a></div></div><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="person" size={16} /> Joint movements</div><div style={{flex: "1 1 18rem", display: "flex", flexDirection: "column", gap: "0.5rem"}}><div className="flex flex-wrap items-center gap-2"><span className="text-sm text-gray-500 dark:text-gray-400 w-20">Neck</span><a href="/collections/joint-movements/neck-flexion" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} /><span className="inline-block w-2 h-2 rounded-full" style={{background: "#1e88e5"}} />flexion</a><a href="/collections/joint-movements/neck-extension" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} /><span className="inline-block w-2 h-2 rounded-full" style={{background: "#1e88e5"}} />extension</a></div><div className="flex gap-4 text-xs text-gray-500 dark:text-gray-400"><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} /> trains</span><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#1e88e5"}} /> stretches</span></div></div></div></div>

## Progressions

<Columns cols={3}>
  <Card title="Assisted wrestler bridge" img="https://mintcdn.com/openmovement/ez-Z6MjOTdC-Snkx/images/exercises/e0tf.jpg?fit=max&auto=format&n=ez-Z6MjOTdC-Snkx&q=85&s=f8bfc0e15646bd1ad8be7b56830589f8" href="/exercises/assisted-wrestler-bridge-e0tf" width="320" height="320" data-path="images/exercises/e0tf.jpg">Novice</Card>
  <Card title="Assisted front neck bridge front and back" img="https://mintcdn.com/openmovement/ez-Z6MjOTdC-Snkx/images/exercises/e0ti.jpg?fit=max&auto=format&n=ez-Z6MjOTdC-Snkx&q=85&s=58f21b99e95d5dddce226e78b5e10997" href="/exercises/assisted-front-neck-bridge-front-and-back-e0ti" width="320" height="320" data-path="images/exercises/e0ti.jpg">Novice</Card>
  <Card title="Neck warmup" img="https://mintcdn.com/openmovement/SN5nrEvaqbFZeIGA/images/exercises/w00j.jpg?fit=max&auto=format&n=SN5nrEvaqbFZeIGA&q=85&s=013314a2eb13e734b7f3fa5fd6e22a83" href="/exercises/neck-warmup-w00j" width="320" height="320" data-path="images/exercises/w00j.jpg">Beginner</Card>
</Columns>

<Accordion title="View Similar Exercises" icon="shuffle">
  <Columns cols={3}>
    <Card title="Neck retraction and extension" img="https://mintcdn.com/openmovement/ez-Z6MjOTdC-Snkx/images/exercises/e0tz.jpg?fit=max&auto=format&n=ez-Z6MjOTdC-Snkx&q=85&s=f334234337cade3619315da0549d7ac1" href="/exercises/neck-retraction-and-extension-e0tz" width="320" height="320" data-path="images/exercises/e0tz.jpg">Beginner</Card>
    <Card title="Neck retraction" img="https://mintcdn.com/openmovement/ez-Z6MjOTdC-Snkx/images/exercises/e0ty.jpg?fit=max&auto=format&n=ez-Z6MjOTdC-Snkx&q=85&s=5d506fbe2ba441c205532802b08665ae" href="/exercises/neck-retraction-e0ty" width="320" height="320" data-path="images/exercises/e0ty.jpg">Beginner</Card>
    <Card title="Neck circle" img="https://mintcdn.com/openmovement/ez-Z6MjOTdC-Snkx/images/exercises/e0tw.jpg?fit=max&auto=format&n=ez-Z6MjOTdC-Snkx&q=85&s=ab265124c13ae3ed6bc519fbd5a6ca07" href="/exercises/neck-circle-e0tw" width="320" height="320" data-path="images/exercises/e0tw.jpg">Beginner</Card>
    <Card title="Neck packing" img="https://mintcdn.com/openmovement/ez-Z6MjOTdC-Snkx/images/exercises/e0tx.jpg?fit=max&auto=format&n=ez-Z6MjOTdC-Snkx&q=85&s=bbb8df1afc71106395c85f32a846add3" href="/exercises/neck-packing-e0tx" width="320" height="320" data-path="images/exercises/e0tx.jpg">Beginner</Card>
    <Card title="Prone neck retraction" img="https://mintcdn.com/openmovement/ez-Z6MjOTdC-Snkx/images/exercises/e0u0.jpg?fit=max&auto=format&n=ez-Z6MjOTdC-Snkx&q=85&s=6ca52da909b6f703d49f52dcf381b1c5" href="/exercises/prone-neck-retraction-e0u0" width="320" height="320" data-path="images/exercises/e0u0.jpg">Beginner</Card>
  </Columns>
</Accordion>

<Note>
  Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/neck-flexion-and-extension-e0tu). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
</Note>


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