Back · Bodyweight
Backward Neck Stretch
How to do the backward neck stretch, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Stand or sit tall and gently tip your head straight back, letting your chin point toward the ceiling until you feel a mild stretch along the front of your neck. Support the back of your head with your hands if needed, breathe slowly, and hold without forcing the range.
- 1A gentle stretch along the front of your throat and neck
- 2Slow, steady breathing as the muscles release
- 3Shoulders staying down and relaxed
Common mistakes
- Don't snap your head back hard or bounce into the stretch
- Avoid holding if you feel pinching, tingling, or dizziness
- Don't shrug your shoulders up toward your ears
Muscles worked
The backward neck stretch mainly works the upper traps.
- Upper TrapsPrimary
Kovo programs the backward neck stretch for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.