Neck juts forward during stretch
Chin protracts as the head tilts, loading the suboccipitals and cervical joints.
Overactive muscles
SCMSuboccipitalsScalenes
Corrective work
StretchChin tucks↗StretchSCM / scalene stretch↗Mobility · Upper Body
Seated Upper Trap Stretch (Hand-Assisted)
Coaching cues
- Sit tall; place the target-side hand under your thigh to anchor and depress the shoulder
- Use the opposite hand on top of your head to guide — not force — ear toward shoulder
- Maintain neutral cervical curve; avoid forward head jutting
- Hold 30–45 s; release and repeat 2–3 times per side
Common faults 2
Excessive pulling force with the top hand
Aggressive overpressure strains the cervical spine.
Overactive muscles
SCMLevator scapulaeUpper trapezius
Corrective work
Foam RollUpper traps↗StretchNeck side stretch (upper trap / levator)↗