How to: Self-Resisted Neck Extension Stretch [Video]

How to: Self-Resisted Neck Extension Stretch for Neck / Upper Back Pain & Stiffness

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This tutorial video shows you how to do a self-resisted neck extension stretch right in your own home, at work or anywhere else for that matter.

This exercise is great for opening up your upper body and strengthening your neck and upper back muscles, which in turn will help you correct your posture and prevent pain in those areas.

Dr. Keith Belliveau, Chiropractor at Revelation Health Centre in Calgary, is passionate about helping his patients maintain their health both inside and outside of the treatment room.

Below he explains how to do the simple self-resisted neck extensions that helps stretch your neck and upper back in a few short seconds:

Self-Resisted Neck Extension Tutorial:

  1. Sitting down or stand up in a comfortable and balanced position
  2. Interlace your hands on the base of your skull
  3. Bring your elbows forward
  4. Move your head back as far as you can so that you feel your neck and upper back muscles working

Repeat for 5 to 10 reps a few times a day or more


“Hey guys, were going to go through an exercise here that’s going to activate the muscles in the back of the neck and upper back and it’s going to help bring our head a little bit over our shoulders. So many times we’re sort of bringing that head out forward throughout the day: texting, driving, eating, working… all those things our heads drift forward… this is going to help bring our head back a little bit.

So, what were going to do is interlace the hands right but on the base of the skull, elbows come forward and you’re going to use the muscles of the upper back and neck to extend your head back as far as you can. So, you should feel the muscles of the back and of the neck working here and you should feel a stretch up through the tricep.

This is going to open up the upper body and this is also going to strengthen those muscles, the extensors, on the back of your neck… help that head come backwards.

Do this a couple times a day and you’ll start to feel the strength in that neck improve….


Dr. Keith Belliveau, Chiropractor

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Call anytime at 403-284-2082 or send a message using the contact form below for a quick, if not immediate response during regular office hours. See Revelation Health Centre’s Contact, Location and Office Hours Information here.

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