12 Effective Neck Extensor Exercises

The Neck Extensors are a group of muscles that are involved with extension, control and stability of the neck.

This blog post lists 13 exercises to help strengthen the muscles that extend the neck.

List of Neck (Cervical) Extensor Muscles

Deep Neck Extensors:

• Multifidus
• Semispinalis Cervicis
• Rotatores (Transversospinalis group)

Superficial Neck Extensors:

• Upper Trapezius
• Semispinalis Capitis
• Splenius Capitis
• Longissimus Cervicis
• Splenius Cervicis
• Levator Scapulae
• Iliocostalis Cervicis
• Sub-occipitals (Extends the Head)

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Neck Extensor Endurance Test

Are your neck extensor muscles weak? Try out this quick test to find out now:

Instructions:

• Lie down on your stomach with your head facing the floor.
• Keep your chin slightly tucked in throughout this test.
  • (Do not allow your chin to jut outwards.)
• Lift your forehead slightly off the floor.
• Keep your chest on the floor.
• Maintain this position for as long as you are able to.

Results: If you can not maintain this head position for at least 20 seconds, this suggests you may have weak neck extensor muscles.

(Note: Make sure that the Upper Trapezius and Levator Scapulae muscles are relaxed).

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Deep Neck Extensors

The Deep Neck Extensors are a group of muscles that are located deeply at the back of the Cervical spine.

Neck pain tends to be correlated with poor function of these Deep Neck Extensors.

Deep Neck Extensor Muscles include:

• Multifidus
• Semispinalis Cervicis
• Rotatores (Transversospinalis group)

In conjunction with the Deep Neck Flexors, they are responsible for the segmental control, support and stability of the neck.

READ THIS: It is important to activate these deep muscles whilst performing the neck extensor exercises on this blog post.

This will help stabilize the neck.

Failure to engage the deep neck extensors may result in over activity of the superficial neck extensors muscles which may eventually lead to pain and stiffness.

How to activate the Deep Neck Extensors:

a) Upright

Instructions:

• Sit up right.
• Gently tuck your chin in.
• Keep your neck elongated.
• Keep your neck muscles as relaxed as possible.
• Without jutting your chin forwards, slowly extend your neck backwards one level at a time starting from the lower levels.
• Aim to feel a gentle contraction in the muscle at the back of the neck.
• Return to the starting position.
• Perform 30 repetitions.

b) 4 Point Kneel

Instructions:

• Assume the 4 point kneel position. (See above)
• Keep your neck elongated.
• Tuck your chin in.
• Without jutting your chin forwards, slowly extend your neck backwards one level at a time starting from the lower levels.
• Return to the starting position.
• Performed 30 repetitions.

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Exercises to strengthen the Neck Extensors

Note:

– These exercises are designed to be gentle. Do not strain your neck. Only apply as much resistance as you are able to comfortably tolerate.

– Do not clench your jaw whilst performing the exercises. Relax.

– Make sure that there are no headaches, dizziness and/or pain whilst performing these exercises.

– Aim to feel the contraction in the muscles at the back of the neck.

– Keep your neck and shoulder muscles as relaxed as possible!

Isometric Exercises

The following exercises involve holding the position of the head in various positions for a prolonged amount of time.

This will help improve the endurance of the neck extensor muscles.

Remember – Keep your neck elongated and chin slightly tucked in throughout each exercise.

(The exercises are arranged from easiest to most difficult.)

1. Supine

Instruction:

• Lie down on your back.
  • (You can place a pillow underneath the head.)
• Gently tuck your chin in.
• Push the back of your head into the floor.
• Only push as hard as you can comfortably maintain.
• Aim to feel the contraction of the muscles behind your neck.
• Hold for 30 seconds.

2. 45 Degrees Torso Lean

Instruction:

• Lie down on the stomach.
• Rest your torso onto your forearms.
• Lean your torso backwards to approximately 45 degrees.
• Keep your chin tucked in.
• Hold for 30 seconds.

3. 4 Point Kneel Position

Instructions:

• Assume the 4 point kneel position.
• Aim to keep the back of the neck elongated.
• Tuck your chin in.
• Hold this position for 30 seconds.

4. Hand Resistance

Instructions:

• Sit up right.
• Tuck your chin in slightly.
• Place your hand behind the back of your head.
• Apply a pressure to the back of your head.
• Push the back of your head into your hand.
• Only apply as much pressure you can comfortably control.
• Hold for 30 seconds.

5. Isometric Hold Against Gravity

Instructions:

• Lie down on your stomach.
• Tuck your chin in.
• Lift your head slightly off the ground.
• Aim to feel the contraction of the muscles behind your neck.
• Hold for 10-30 seconds.

6. Resistance Band

Instructions:

• Loop a resistance band around the back of the head.
• Hold onto the end of the bands with your hands.
• Pull the resistance band forwards.
• Keep your chin in a slightly tucked position.
• Tilt your head slightly backwards.
• Aim to feel the contraction of the muscles behind your neck.
• Hold for 10-30 seconds.

7. 4 point Kneel Position (With resistance band)

Instructions:

• Assume the 4 point kneel position. (See above)
• Loop a resistance band behind the back of your head.
• Anchor the ends of the resistance band on the floor with your hands.
• Make sure that there is a firm amount of tension in the resistance band.
• Keep your neck elongated.
• Tuck your chin in.
• Hold this position for 30 seconds.

8. Leaning against Wall

Instructions:

• Stand with your back leaning against a wall.
• Place the back of your head onto the wall.
• Keep your chin in a slightly tucked position.
• Take a small step away from the wall.
• Lean the weight of your body onto the back of the head.
• Push your hips forwards so that the back of the head is the only part of your body in contact with the wall.
• Hold for 30 seconds.

9. Weighted Exercise

Instructions:

• Lie down on your stomach.
• Hold a light weight on top of the back of your head.
• Tuck your chin in.
• Lift your head slightly off the floor.
• Hold for 10-30 seconds.

10. Bridge position

Instructions:

• Lie down on your back.
• Have your knees bent and feet flat on the floor.
• Gently tuck your chin.
• Push the back of your head into the ground.
• Slowly lift your hips off the ground as to place more pressure on the back of the head.
• Hold this position for 5 seconds.
• Perform 10 repetitions.

Note: Only apply as much pressure that you can comfortably tolerate.

Dynamic Exercises:

The following exercises will strengthening the neck extensor muscles as the neck is moving.

11. Against Resistance

Instructions:

• Loop a resistance band around the back of the head.
• Hold onto the end of the bands with your hands.
• Pull the resistance band forwards.
• Keep your chin in a slightly tucked position.
• Without jutting your chin forwards, slowly extend your neck backwards one level at a time starting from the lower levels.
• Perform 30 repetitions.

12. Against Gravity

Instructions:

• Lie down on the bed
• Have your head off the edge of the bed.
• Tuck your chin in.
• Without jutting your chin forwards, slowly extend your neck backwards one level at a time starting from the lower levels.
• Return to the starting position.
• Perform 30 repetitions.
• Progression: Hold a light weight at the back of the head.

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Conclusion

The Neck Extensors are a group of muscles that help extend, support and stabilize the head/neck.

It is important to perform exercises that help strengthen these muscles (… especially if you experience neck pain!).

When performing the exercises – Remember to only apply as much pressure that you can comfortably tolerate.

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Disclaimer: The content presented on this blog post is not medical advice and should not be treated as such. It is not intended to be used as a substitute for professional advice, diagnosis or treatment. Use of the content provided on this blog post is at your sole risk. Seek guidance from a healthcare professional before attempting any exercise. For more information: Medical Disclaimer.