Traps and neck
Neck Flexion Stretch
The Neck Flexion Stretch is a stretch with no equipment for your neck. Share of the load in the Zulta muscle model: neck 50%, upper traps 40% and rhomboids 5%.
How to do it
- Sit tall on a bench or chair with the feet flat.
- Draw the chin slightly back so the head sits over the shoulders.
- Lower the chin slowly toward the chest.
- Rest both hands lightly on the back of the head and hold for 30 to 45 seconds, breathing slowly.
- Remove the hands and roll the head back up to neutral.
Tips
- Keep the upper back tall so the bend happens in the neck.
- Let the shoulders hang heavy.
Common mistakes
- Rounding the whole upper back forward.
- Pulling the head down with the hands.
Muscles worked by the Neck Flexion Stretch
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Chin to chest stretches the back of the neck. Tilting, turning or tucking the head lengthens the upper traps, levator scapulae and the deep neck muscles on the opposite side.
Neck Flexion Stretch alternatives
Same equipment
Frequently asked questions
What muscles does the Neck Flexion Stretch work?
Mainly the neck and upper traps.
Is the Neck Flexion Stretch good for beginners?
Yes. The Neck Flexion Stretch is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Neck Flexion Stretch?
For example the Neck Rotation Stretch, Levator Scapulae Stretch and Neck Side Stretch. They train mostly the same muscles.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.