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Neck Exercises

Neck Flexion Stretch

The neck flexion stretch lengthens the muscles along the back of the neck and upper back. It gives quick relief from the tight, heavy feeling that builds after long periods of looking at a screen or driving.

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What it does

The muscles at the back of the neck work constantly to hold the head up. Gently bending the head forward stretches them and the tissues around the upper spine.

Our physiotherapists use it most often for cervical spondylosis, and it features in our neck pain physiotherapy programmes.

How to do it

  1. Sit upright with both feet flat on the floor.
  2. Slowly lower your chin towards your chest until you feel a stretch at the back of the neck.
  3. For a stronger stretch, rest one hand lightly on the back of your head. Let the weight of the hand do the work; don't pull.
  4. Hold for 20 to 30 seconds and breathe normally.
  5. Lift the head slowly back to upright.

How much

Hold 20 to 30 seconds, repeat 2 to 3 times, 2 to 3 times a day.

Common mistakes

  • Pulling hard on the head.
  • Rounding the whole back instead of bending the neck.

Stop and check with us if

  • Bending the head forward causes electric shock-like sensations down the spine or into the limbs. This needs urgent assessment and the stretch should stop.

Medical note

These instructions are general guidance, not a personal prescription. If you have a recent injury or surgery, a diagnosed condition, or symptoms such as numbness, weakness or dizziness, get assessed before starting. Stop and seek advice if pain increases sharply or you feel unwell.

Frequently asked questions

Is this safe with cervical myelopathy?
No. People with spinal cord compression in the neck should avoid end-range neck bending unless their specialist advises otherwise.
Should I feel it between the shoulder blades?
Sometimes. The stretch often spreads into the upper back.

Related treatments

Neck

Neck Pain Physiotherapy

Relief for desk-related neck stiffness, headaches and referred arm pain.

Learn more Spine

Cervical Spondylosis

Neck stiffness, shoulder ache and arm symptoms from age-related neck changes, treated with movement and strength.

Learn more Neck

Chin Tucks

The basic deep neck flexor exercise. Corrects forward head posture and eases neck strain.

Learn more

Ready to feel better?

Book an assessment at our Indirapuram clinic or ask for a home visit. Call +91-9999973681 or send a WhatsApp message and we will confirm your slot.

Call +91-9999973681 WhatsApp