NECK EXTENSION - LOOK BACK
Stretch the front of the neck through gentle extension and backward gaze movements.
How to Perform
- Stand in shoulder-high water with feet shoulder-width apart and neutral spine.
- Lift your chin up and look back slowly, extending your neck gently.
- Hold the stretch for 20-30 seconds, feeling the stretch in the front of your neck.
- Return to starting position by slowly lowering your chin.
- Complete prescribed repetitions with controlled movements.
Key Execution Cues
Remember: Move slowly and gently. Avoid sudden or jerky movements. Breathe continuously throughout.
Safety & Precautions
Important: Avoid if acute neck injury or cervical spine problems. Do not extend beyond comfortable range.
Additional Safety Notes: Do not force extension. Stop if you experience pain or dizziness. Keep movements smooth and controlled.
Exercise Modifications
Make it Harder (Progressions)
Increase hold time to 45 seconds. Increase range of extension gradually.
Make it Easier (Regressions)
Reduce hold time to 10 seconds. Decrease extension range.