Back · Bodyweight
Forward Flexion Neck Stretch
How to do the forward flexion 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
- Flexion
- Mechanic
- Isolation
How to do it
Sit or stand tall with your shoulders relaxed. Slowly drop your chin toward your chest, letting the weight of your head ease your neck into a stretch along the back. For a little more, rest your hands lightly on the back of your head. Hold and breathe, then return slowly.
- 1A stretch down the back of your neck and into the upper traps
- 2Your shoulders staying relaxed and down
- 3The weight of your head doing the work, not force
Common mistakes
- Yanking your head down with your hands
- Rounding the entire upper back to go further
- Holding if you feel sharp pain or tingling
Muscles worked
The forward flexion neck stretch mainly works the upper traps.
- Upper TrapsPrimary
- Mid TrapsMinor
Kovo programs the forward flexion 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.