← Back to Exercise Catalog

CERVICAL EXTENSION - CHIN UP

Stretch the front of the neck by gently extending the cervical spine backward.

Focus Upper Body
Pool Depth Partially Anchored
Supervision Not required
Equipment None

How to Perform

  1. Stand in shoulder-high water with feet shoulder-width apart.
  2. Start with head facing forward.
  3. Slowly lift your chin upward, looking back slightly.
  4. Hold for 20-30 seconds, feeling the stretch in the front of your neck.
  5. Return to starting position and repeat.

Key Execution Cues

Remember: Lift slowly without forcing. Keep shoulders relaxed. Avoid hyperextension.

Safety & Precautions

Important: Avoid if neck pain or dizziness. Do not overextend the cervical spine.

Additional Safety Notes: Stop immediately if dizzy or experiencing pain. Do not look all the way up.

Exercise Modifications

Make it Harder (Progressions)

Increase hold duration. Add gentle backward head tilt.

Make it Easier (Regressions)

Reduce range of motion. Shorter hold times.

Benefits

Improved cervical extension, reduced anterior neck tension, increased upward gaze range.

Muscles Worked

  • neck
  • throat

Equipment Needed

No equipment required - just you and the water!

When to Use

  • Warm-up
  • Cool-down

Exercise Tags

stretching neck cervical flexibility Upper Body cool-down

Attribution

Source TypeBook
Original AuthorOhio State University Wexner Medical Center
ContributorAI Extraction Agent
PublicationAquatic Exercises
LicenseAll Rights Reserved
Credit RequiredYes
Date Created2026-01-18
Last Modified2026-01-18

External Source

TypeBook
URLhttps://healthsystem.osumc.edu/pteduc/docs/AquaticExerBk.pdf
Additional InfoOhio State Aquatic Exercise Guide - Upper Body Stretches section