Procaryote
Neck · Strengthening

Cervical Self-Extension

Cervical self-extension, 3 sets, 10 repetitions, hold for 3 seconds each extension

Illustration of the Cervical Self-Extension exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Duration: hold for 3 seconds in extension with each repetition

Description: Sitting or standing, keep your back straight and chin slightly tucked. Perform a slow self-lengthening movement by gently elongating the neck upwards, then hold the cervical extension position for 3 seconds before returning to the starting position.

Tips: Keep your shoulders relaxed and avoid tilting your head backward. Focus on a controlled and smooth movement to strengthen the deep neck muscles.

Progression: Gradually increase the hold duration up to 5 seconds as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
none
Starting position
Seated or standing, back straight
Clinical goal
Strengthening of deep cervical muscles
Also known as
allongement cervical, étirement du cou, redressement du cou

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.