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Edited by Savannah, SaintIves, Teresa, Thomscher

Three Methods:Getting in the Starting PositionPerforming the Exercise Frequency

This low-intensity exercise lengthens your neck muscles and makes your back muscles more resilient.

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EditMethod 1 of 3: Getting in the Starting Position

  1. Do a Sitting Torso and Neck Extension Step 1.jpg
    1
    Sit down on the ground. Your knees should be bent and your feet flat, with your hands resting behind you and your fingers pointing away from your body.
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  2. Do a Sitting Torso and Neck Extension Step 2.jpg
    2
    Straighten your elbows and roll your hips so that your back arches slightly. Breathe in, lifting your chest and letting your head fall back so your body is in a very "open" position. Relax as much as you can, but don't shrug your shoulders or let your arms bend.

EditMethod 2 of 3: Performing the Exercise

  1. Do a Sitting Torso and Neck Extension Step 3.jpg
    1
    Hold this position for the recommended amount of time. If you feel any discomfort then stop, but this is a relatively undemanding stretch--you shouldn't have too much trouble with it.


EditMethod 3 of 3:  Frequency

  1. 1
    Do this exercise for 30 seconds to 2 minutes per set. Repeat until you've completed 3 sets.
  2. 2
    In order to start seeing/feeling results, aim to do 3 sets 5 days a week for 6 weeks. For faster results, increase the number of sets/times per week you do this exercise.
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EditTips

  • The benefits of this exercise are increased strength and flexibility in your back and neck muscles.
  • To make this exercise less challenging you can adjust your lower back for less neck pain, or simply reposition your hands.
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EditWarnings

  • Potential injuries that may be incurred if this exercise is performed incorrectly are neck and back muscle strains.

EditThings You Need

  • Yoga mat (optional)

EditRelated wikiHows

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Article Info

Categories: Sports and Fitness | Personal Fitness

Recent edits by: Teresa, SaintIves, Savannah

In other languages:

Español: Cómo hacer una extensión de torso y cuello estando sentado, Italiano: Come Eseguire un'Estensione di Collo e Busto da Seduti, Português: Como Fazer Extensão de Torso e Pescoço Sentado, Русский: выполнять растяжку шеи из положения сидя

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