Back · Bodyweight
Front and Back Neck Stretch
How to do the front and back 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
- Isometric
- Mechanic
- Isolation
How to do it
Sit or stand tall with relaxed shoulders. Slowly drop your chin toward your chest to stretch the back of your neck, hold, then gently tip your head back to stretch the front of your neck. Move smoothly between the two positions, holding each end for a steady stretch.
- 1Feel a gentle stretch along the back of your neck as your chin drops
- 2Feel the front of your neck and throat open as you tip your head back
- 3Keep your shoulders relaxed and down throughout
Common mistakes
- Don't force or bounce your head into either position
- Avoid shrugging your shoulders up toward your ears
- Don't tip back so far that it pinches your neck
Muscles worked
The front and back neck stretch mainly works the upper traps.
- Upper TrapsPrimary
Kovo programs the front and back 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.