NECK FLEXION - CHIN TO CHEST
Stretch the back of the neck and upper trapezius muscles through forward flexion movements.
How to Perform
- Stand in shoulder-high water with feet shoulder-width apart and spine neutral.
- Bend your head forward slowly, bringing your chin down toward your chest.
- Hold the stretch for 20-30 seconds, feeling the stretch in the back of your neck.
- Return to starting position by slowly raising your head.
- Complete prescribed repetitions with controlled movements.
Key Execution Cues
Remember: Move slowly and gently. Feel the stretch in the posterior neck and upper back. Avoid jerky movements.
Safety & Precautions
Important: Avoid if acute neck or upper back injury. Do not force the stretch. Modify if experiencing shoulder pain.
Additional Safety Notes: Never force the stretch. Stop if you experience pain. Keep movements slow and controlled.
Exercise Modifications
Make it Harder (Progressions)
Increase hold time to 45 seconds. Add gentle hand pressure to enhance stretch.
Make it Easier (Regressions)
Reduce hold time to 10 seconds. Decrease depth of flexion.