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Neck Extension Stretch | Upward Neck Stretch for Older Adults

The neck extension stretch is a gentle movement that stretches the front of the neck and throat muscles.
Performed by slowly lifting the chin and looking upward, it helps older adults relieve tension, improve posture, and restore mobility in the neck.
This stretch supports daily activities that require looking upward, reaching overhead, or maintaining an upright posture.

How to Do the Neck Extension Stretch Safely

INSTRUCTIONS:

  • Sit tall in a sturdy chair with feet flat on the floor.

  • Keep your shoulders relaxed and your back straight.

  • Slowly tilt your head back, lifting your chin toward the ceiling.

  • Go only as far as is comfortable, feeling a gentle stretch in the front of your neck.

  • Hold the stretch for 20–30 seconds, then slowly return to the centre.

TIPS:

  • Move into the stretch slowly and gently — avoid jerking your head back.

  • Keep your mouth closed and jaw relaxed.

  • Focus on lengthening the front of your neck rather than compressing the back.

  • Stop immediately if you feel dizziness or discomfort.

MUSCLES STRETCHED:

  • Front of the neck (sternohyoid, platysma)

  • Throat and jaw muscles

  • Upper chest (minor stretch)

BENEFITS:

  • Relieves tightness in the front of the neck from looking down (e.g., reading, phone use).

  • Improves posture by counteracting forward head position.

  • Enhances mobility in the neck and upper spine.

  • Helps reduce tension-related discomfort in the neck and shoulders.

BEGINNER VERSION:

  • Perform only a small backward tilt, keeping the movement very gentle.

  • Hold for just 10–20 seconds before returning to neutral.

PROGRESSION OF EXERCISE:

  • Hold the stretch closer to 60 seconds as flexibility improves.