Neck Stretch - Nodding
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The Neck Stretch - Nodding is a simple bodyweight exercise that involves gently tilting your head forward and backward in a nodding motion to elongate the posterior neck muscles. Its primary purpose is to improve neck flexibility, relieve tension, and enhance range of motion after prolonged sitting or training. It primarily targets the neck muscles, including the splenius capitis and upper trapezius, and benefits athletes, office workers, or anyone prone to neck stiffness by promoting better posture and reducing soreness.
How to Perform Neck Stretch - Nodding
- 1Sit or stand tall with shoulders relaxed, spine neutral, and gaze forward.
- 2Place one hand lightly on your forehead, fingers relaxed.
- 3Inhale deeply to prepare.
- 4Exhale slowly as you gently nod your head forward, tucking chin toward chest until you feel a mild stretch in the back of your neck.
- 5Hold the stretch for 20-30 seconds, breathing normally and keeping shoulders down.
- 6Inhale as you slowly return to the starting position.
- 7Repeat 2-3 times per side if needed, or alternate directions for full coverage.
- 8Key form tips: Keep the stretch gentle—avoid forcing or pain; maintain neutral spine and relaxed jaw; common mistake is shrugging shoulders or using hand momentum instead of controlled neck movement.
