Technique
- Look forward, with a neutral neck position.
- Pull your head backward horizontally, keeping your eyes at the same level.
- Then bend your head backward, pointing your chin to the sky, and then go back to the starting position.
- Perform the motion in a slow and controlled manner.
Muscles
Strength
Primary
- Neck
Flexibility
Primary
- Neck
Individual muscles
Individual 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
Equipment
Appears in
Progressions
Prone neck retraction and extension
Beginner
Regressions
Neck retraction
Beginner
View Similar Exercises
View Similar Exercises
Neck flexion and extension
Beginner
Neck circle
Beginner
Neck packing
Beginner
Neck warmup
Beginner
Prone neck retraction
Beginner
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