How to Do a Sitting Torso and Neck Extension

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

Method One of Three:
Getting in the Starting Position

  1. 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.
  2. 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.
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Method Three of Three:
 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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Tips

  • The benefits of this exercise are increased strength and flexibility in your back and neck muscles.
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  • 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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Warnings

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

  • Yoga mat (optional)

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