Neck Protraction Stretch Exercise Guide
Exercise Profile
- Target
- Sternocleidomastoid
- Equipment
- Body weight
- Body Part
- Neck
- Primary Muscle
- Sternocleidomastoid
- Secondary Muscles
- Upper Trapezius, Scalene Muscles
- Intensity
- low
- Category
- stretching
- Skill Level
- beginner
- Estimated Calories
- 2
- Alternate Names
- Chin Tuck Stretch, Neck Tuck Stretch
How to: Neck Protraction Stretch
- Sit or stand up straight with your shoulders relaxed.
- Gently tuck your chin toward your chest, feeling a stretch at the back of your neck.
- Hold this position for 15-30 seconds, breathing deeply.
- Return to the starting position and repeat as needed.
Common Mistakes
- Leaning forward too much, which may lead to injury.
- Holding breath instead of breathing normally.
Modifications
- To decrease the range of motion, limit the head's movement.
- Perform the stretch sitting down for added stability.
Tips
- Keep your shoulders relaxed during the stretch.
- Avoid forcing the motion; perform it gently.
Tags
neck
stretching
mobility
flexibility
sitting
upper body