Forcing the chin down with too much pressure
The cervical spine is delicate; gentle gravity is enough — no aggressive pulling.
Overactive muscles
SCMSuboccipitals
Corrective work
Foam RollSuboccipitals (lacrosse ball)↗StretchSCM / scalene stretch↗Mobility · Upper Body
Neck Flexion Stretch (Chin to Chest)
Coaching cues
- Sit or stand tall; gently drop the chin toward the chest
- Feel the stretch along the back of the neck and upper thoracic spine
- Hold 20 to 30 seconds; breathe; never force the stretch
- Can add gentle overpressure with one hand on the back of the head
Common faults 2
Shoulders hike up during the stretch
Upper traps elevate as the neck drops; consciously depress the shoulders.
Overactive muscles
Upper trapeziusLevator scapulae
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗