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Neck · Strengthening

Self-Resisted Cervical Extension

Self-resisted cervical extension, 3 sets, 10 repetitions, hold for 3 seconds

Illustration of the Self-Resisted Cervical Extension exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Hold duration: 3 seconds

Description: Sitting or standing, place your hand on your forehead to provide light resistance. Gently push your head forward while keeping your chin tucked, as if you want to lengthen your neck, while resisting with your hand. Hold the position for 3 seconds then slowly release.

Tips: Keep your back straight and avoid tilting your head backward or sideways. Perform the movement slowly and control the resistance to avoid overexertion.

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

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
none
Starting position
Sitting or standing, back straight, hand on forehead
Clinical goal
Strengthen neck muscles to improve cervical stability
Also known as
resistance cervical extension, neck self-strengthening, manual resistance neck exercise

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.