Back · Bodyweight
Kneeling Neck Stretch
How to do the kneeling 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
Kneel tall with your hips over your knees and your shoulders relaxed down. Slowly tilt your head toward one shoulder until you feel a stretch along the side of your neck, holding gently with steady breathing. Return to center and repeat to the other side.
- 1Feel a long, even stretch down the side of your neck and into the upper
- 2trap
- 3Keep both shoulders pulled down and relaxed
- 4Let the weight of your head do the work, not force
Common mistakes
- Don't yank your head or pull hard into the stretch
- Avoid shrugging the shoulder up toward your ear
- Don't hold your breath or push into sharp pain
Muscles worked
The kneeling neck stretch mainly works the upper traps.
- Upper TrapsPrimary
Kovo programs the kneeling 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.