This blog post contains exercises and stretches to help reclaim the ability to extend your neck backwards.
In This Blog Post
What limits The amount Of Neck Extension?
There are several reasons why you might have a restricted amount of neck extension.
Neck Pain
The presence of neck pain may limit one’s ability to looking upwards.
This may associated with:
- Base of Skull Pain
- Muscle Spasm
- Whiplash Injury
- Trapezius pain
Tight Front Muscles
Backward movement of the neck will be limited if the muscles at the front of the neck are tight.
Compressed Neck Joints
Bones in the neck are required to glide over one another to allow the neck to move.
Tight joints in the Cervical Spine may impede the movement of these bones and result in restricted neck mobility when looking upwards.
In severe cases, this may lead to compression of the nerve in the neck.
Weak Neck Extensors
The muscles at the back of the neck are responsible for tilting the neck backwards.
Weakness in these muscles may make it difficult to look upwards.
Posture
Certain postures may predispose one to having difficulty looking up.
The main postures include:
things To Be Aware Of
If you have any of the following symptoms when extending your neck backwards, I strongly suggest that you get a review with your Primary Care Provider before starting the exercises mentioned in this blog post.
- Headache
- Dizziness
- Speech Issues (Dysarthria)
- Double Vision (Diploplia)
- Swallowing Issues (Dysphagia)
- Drop Attacks
- Tingling/Pain/Numbness in upper limb
- Tinnitus
The presence of these symptoms suggests that there may be a structural issue (compression of nerves/arteries) in the Cervical spine that may require further investigation.
Exercises To Increase Neck Extension
STEP 1: Release Muscles At Front Of Neck
STEP 2: Release Muscles At Back Of Neck
STEP 3: Decompression Exercises
STEP 4: Stretches
STEP 5: Strengthening Exercises
STEP 6: Other Areas To Address
Note: All exercises shoulder be performed in a gentle manner and pain-free.
STEP 1: Release Muscles At FRONT Of Neck
Tightness in the muscles at the front of neck can limit the amount of extension available in the neck.
These structures include:
- Sternocleidomastoid
- Scalene
- Platysma
- Deep Neck Flexors
Performing releases on these tight muscles may allow the neck to move upwards without restrictions.
Sternocleidomastoid
Instructions:
- Locate the Sternocleidomastoid muscle.
- Feel for a prominent band of muscle on each side of the neck. (See above)
- Gently massage these muscles using a pinch grip.
- Do not press too deep.
- Duration: 1 minute each side.
Scalene Muscles
Instructions:
- Make a fist with the hand.
- Place the back portion of the fingers against the side of the neck.
- Apply a gentle force into the neck.
- Starting at the collar bone, perform slow upward strokes towards the head.
- Continue for 10 upward strokes.
Note: It is important that you do not apply too much pressure as there are sensitive structures (such as nerves and blood vessels) in this region.
(If you are not comfortable with performing the Scalene release on yourself, please see a trained healthcare professional.)
Platysma Glide
Instructions:
- Look downwards.
- Place your fingers at the front of your neck.
- Apply a gentle pressure with your finger tips.
- Slow drag your fingers downwards direction as you look upwards.
- Keep your mouth closed throughout this exercise.
- Perform 10 repetitions.
Deep Neck Flexors
Due to the sensitive structures in the neck, I strongly suggest that you to get a healthcare professional to release this group of muscles.
STEP 2: Release Muscles At BACK Of Neck
The muscles at the back of the neck are involved with actively extending your neck and compression of the joints.
Upper Trapezius
Instructions:
- Locate the Upper Trapezius.
- Use Google if you are not sure where this muscle is.
- Place a massage ball between this muscle and a wall. (See above)
- Lean an appropriate amount of your body weight into the massage ball.
- Move your body over the massage ball to cover the entire muscle.
- Continue for 1 minute.
- Repeat on the other side.
Base of Skull
Instructions:
- Lie down on the floor.
- Place a massage ball underneath the base of your skull.
- Apply an appropriate amount of pressure on top of the massage ball.
- Be extra gentle when pressing onto bony areas.
- Gently rotate your head from side to side to emphasize certain areas of stiffness.
- Continue for 2-3 minutes on each side.
Back Of Neck Muscles
Instructions:
- Lie down on the floor.
- Position the muscles at the back of your neck onto a massage ball. (See above)
- Make sure to cover the entire length of the muscle on either side of your spine (Base of the skull to the base of the neck).
- Gently rotate your head from side to side to emphasize certain areas.
- Do not apply any pressure to any bony areas in the back of the neck.
- Continue for 2 minutes on each side.
Release To Upper Back Muscles
(Muscles targeted: Erector Spinae)
Instructions:
- Lie down on the floor.
- Position the area between the spine and shoulder blade on top of a massage ball.
- Apply as much of your body weight on top of the massage ball as comfortably tolerated.
- Make sure to cover the entire area where you experience your upper back pain.
- Do not place any bony areas directly on top of the massage ball.
- Keep your body as relaxed as possible throughout the release.
- Continue for 2-5 minutes.
STEP 3: Decompress joints
The following exercises will help decompress the tight joints in the neck.
This can reclaim more movement in the joints which can help increase the amount of extension in the neck.
Traction (With Hands)
Instructions:
- Kneel in front of a chair.
- Place both elbows onto the seat in front of you.
- Place your palms under the sides of your jaw.
- Keep your chin in a slightly nodded position.
- Sink the weight of the head into your hands as you move your hips away from the table.
- Do not allow your neck to extend backwards.
- Keep your neck relaxed.
- Aim to feel a gentle pulling sensation in your neck.
- Hold for 10-30 seconds.
Traction (With Resistance Band)
Instructions:
- Tie a resistance band to a stationary object. (Height: ~3-4 feet)
- Lie on the floor with your knees bent.
- Wrap the band under the base of the skull.
- Whilst still holding the band with your hands, slowly shuffle your body away from the anchor point.
- Let go and let the band pull your head.
- Move as far away until you can feel a stretch at the back of your neck.
- Completely relax.
- Hold for 10-30 seconds.
- Note: Place a small towel between your head and the band if you feel more comfortable.
If you would like see more exercises that will help decompress your neck:
See Post: Neck Decompression Exercises
STEP 4: Stretches
The next step is to stretch all the tight areas of the neck that may be limiting your movement.
Sides Of Neck
Instructions:
- Look downwards.
- Tilt your head towards the side.
- Gently pull your head down towards that same side.
- Completely relaxed your neck.
- Aim to feel a stretch on the side of your neck.
- Make sure to avoid any pinching sensation on the side you are pulling your head towards.
- Hold for 30 seconds.
- Repeat on other side.
Back Of Neck
Instructions:
- Tuck your chin in.
- Place your hands behind the back of your head.
- Whilst keeping your chin tucked in, gently pull your head downwards.
- Aim to feel a stretch at the back of your neck.
- Hold for 30 seconds.
Back/Side of Neck
Instructions:
- Hold onto the under side of a chair with your hand.
- Lean your body weight towards the opposite side.
- Gently tuck in your chin.
- Look towards the arm pit on the opposite side of the hand holding onto the chair.
- Place your hand on the top of your head and pull your head towards the arm pit.
- Aim to feel a stretch on the back/side of the neck.
- Hold for 30 seconds.
- Repeat on the other side.
Front Of Neck
Instructions:
- Look upwards.
- Keep your mouth closed.
- Aim to feel a stretch at the front of your neck.
- Tilt your head from side to side.
- Hold for 30 seconds.
Note: Make sure that you do not experience any sharp pinching sensations at the back of your neck.
Sternocleidomastoid Stretch
Instructions:
- Sit in front of a table.
- Keep your chin tucked in and down throughout this stretch.
- Place your left fist on the left side of your chin.
- Place your left elbow onto the table in front of you.
- Rest the weight of your head onto your fist.
- Tilt your head to the left.
- Apply further pressure to the chin to increase the stretch.
- Aim to feel a firm stretch in the right side of the neck.
- Hold for 30 seconds.
- Perform on the other side.
See Post: Sternocleidomastoid Stretches
STEP 5: Strengthening Exercises
By this stage, your neck should be feeling less stiff.
The next step is to strengthen the neck muscles responsible for looking upwards.
These muscles include:
Deep Neck Extensors
- Multifidus
- Semispinalis Cervicis
- Rotatores (Transversospinalis group)
Superficial Neck Extensors:
- Upper Trapezius
- Semispinalis Capitis
- Splenius Capitis
- Longissimus Cervicis
- Splenius Cervicis
- Levator Scapulae
- Iliocostalis Cervicis
- Sub-occipitals (Extends the Head)
Note: Do not force any neck movements with the following exercises. There should be no pain, discomfort, dizziness or symptoms in your arms. Be gentle.
Chin Retraction
Instructions:
- Sit upright
- Nod your chin slightly downwards.
- Gently tuck your chin in.
- “Make a double chin.”
- Aim to feel a gentle lengthening sensation at the back of your neck.
- Make sure to keep your eyes and jaw level and move the head horizontally backwards.
- Think of the movement like a book sliding back into the shelf.
- Hold for 5 seconds.
- Repeat 30 times.
Neck Extension (Upright)
Instructions:
- Sit up right.
- Gently tuck your chin in.
- Keep your neck elongated.
- Keep your neck muscles as relaxed as possible.
- Without jutting your chin forwards, slowly extend your neck backwards one level at a time starting from the lower levels.
- Aim to feel a gentle contraction in the muscle at the back of the neck.
- Return to the starting position.
- Perform 30 repetitions.
Neck Extension (45 Degrees Torso Lean)
Instruction:
- Lie down on the stomach.
- Rest your torso onto your forearms.
- Lean your torso backwards to approximately 45 degrees.
- Start with your chin in a slight tucked in.
- Look upwards.
- Perform 30 repetitions.
Neck Extension (4 Point Kneel)
Instructions:
- Assume the 4 point kneel position. (See above)
- Keep your neck elongated.
- Tuck your chin in.
- Without jutting your chin forwards, slowly extend your neck backwards one level at a time starting from the lower levels.
- Return to the starting position.
- Perform 30 repetitions.
STEP 6: Other Areas To Address
The following postures may predispose one to having limitations in bending the neck backwards.
Forward Head Posture
A Forward Head Posture is where the position of the head is in front of the mid line of the torso.
This position of the head tends to compress the back of the neck and limit general movement of the neck.
For a complete guide on how to address this:
See Post: Forward Head Posture
Dowager’s Hump
The Dowager’s hump is an enlarged prominence that is formed at the lower region of the neck.
If you have this bump at the base of the neck, it is likely a major factor that may be limiting your neck mobility
For a detailed guide on how to address this issue:
See Post: Dowager’s Hump
Hunchback Posture
If the Thoracic Spine (upper back) is hunched forwards, this can force the head to poke forwards.
For a detailed guide on how to address this issue:
See Post: Hunchback Posture
Conclusion
Follow the steps mentioned in this blog post to help reclaim the normal amount of extension in the neck and to improve the ability to look upwards.
What to do next
- Any questions?… (Leave me a comment down below.)
- Join me:
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- Start doing the exercises!
Disclaimer: The content presented on this blog post is not medical advice and should not be treated as such. It is not intended to be used as a substitute for professional advice, diagnosis or treatment. Use of the content provided on this blog post is at your sole risk. Seek guidance from a healthcare professional before starting any exercise and/or implementing any recommendation. For more information: Medical Disclaimer.
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