Technique
- Lying face down on a bench and look forward, with a neutral neck position.
- Pull your head backward vertically, keeping your eyes at the same level.
- Then bend your head backward, lifting your chin up, 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
- 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
Equipment
Appears in
Regressions
Neck retraction and extension
Beginner
Prone neck retraction
Beginner
View Similar Exercises
View Similar Exercises
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Neck retraction
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Neck warmup
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Supine chin tuck
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