front and back neck stretch

Levator scapulae

• Target muscles: neck, back
• Equipment: bodyweight
• Level: intermediate

How to do it

1. Stand or sit upright with feet grounded, shoulders relaxed, and eyes forward.
2. For the back-of-neck stretch: place one or both hands on the crown and gently draw the chin toward the chest until you feel a mild stretch along the back of the neck.
3. Keep your torso tall without rounding the upper back; hold 15–30 seconds and breathe steadily.
4. Return the head to neutral slowly.
5. For the front-of-neck stretch: keep hands light for support and gently look upward, lengthening the front of the neck without collapsing or pinching the back of the neck.
6. Hold 10–20 seconds, breathing calmly, then return to neutral.
7. Repeat 1–3 times per direction; stop if you feel pain, tingling, or dizziness.

Swap it for

• neck side stretch
• side push neck stretch
• side neck stretch