Male model ex_JTJES3

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Neck · Body Weight

Extension and Inclination Neck Stretch

beginnerflexibility

Extension and Inclination Neck Stretch is a beginner isolation flexibility exercise that works the levator scapulae (neck), with the upper back assisting. It needs no equipment beyond your own body weight. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 3.1 calories per minute.

Target: Levator Scapulae
Body part: Neck
Equipment: Body Weight
Category: Flexibility
Mechanic: Isolation
Force: Static
Sets × reps: 2-3 × 30-60 sec hold
Calories / min: ≈ 3.1 kcal

Primary muscles

Neck · Sternocleidomastoid, Scalenes

Secondary muscles

Upper Back · Upper Trapezius
Neck · Levator Scapulae

How to do Extension and Inclination Neck Stretch

Stand with your back straight and shoulders relaxed.
Slowly rotate your head to the left side while diagonally lowering your head, bringing your chin towards your left shoulder to feel a stretch in your neck.
Hold the stretch for a few seconds, breathing deeply and steadily.
Return to the neutral position and repeat on the other side by rotating your head to the right and diagonally lowering your head towards your right shoulder. Repeat for the desired number of repetitions.

Form tips

Maintain good posture with your back straight and shoulders relaxed throughout the exercise.
Perform the stretches in a smooth, fluid motion to enhance flexibility and reduce muscle tension.
Avoid overextending your neck; only stretch as far as is comfortable without causing pain or discomfort.

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Extension and Inclination Neck Stretch FAQ

What muscles does Extension and Inclination Neck Stretch work?

Extension and Inclination Neck Stretch mainly works the levator scapulae in the neck (Sternocleidomastoid and Scalenes). The upper back work as secondary muscles.

What equipment do you need for Extension and Inclination Neck Stretch?

None. Extension and Inclination Neck Stretch is a body weight exercise, so you can do it at home or anywhere with enough space.

How many sets and reps of Extension and Inclination Neck Stretch should I do?

Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Extension and Inclination Neck Stretch good for beginners?

Yes. Extension and Inclination Neck Stretch is rated beginner, so it's a sound choice while you learn to train the levator scapulae.

How many calories does Extension and Inclination Neck Stretch burn?

About 3.1 calories per minute for a person of around 70 kg, based on a MET value of 2.5. Ten minutes of work is roughly 31 calories; heavier people burn more.

For developers

Use Extension and Inclination Neck Stretch in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_JTJES3" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_JTJES3",
  "name": "Extension and Inclination Neck Stretch",
  "model": "male",
  "target": "Levator Scapulae",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_JTJES3/mp4-720.mp4?…",
    "poster": "https://…/ex_JTJES3/poster.jpg?…"
  }
}