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Deep Neck Stretch (Release)

Primary target: Semispinalis Capitis (头半棘肌)

Exercise Details

Equipment
Bodyweight (child's pose variant)
Sets & Reps
2-3 holds × 30 s
How to do it
Kneel into child's pose with the forehead down; stack the hands behind the head so the deep neck extensors lengthen slightly under gravity; breathe deeply and stay still.
Common mistakes
Lifting or pushing the head, stretching too hard, breath-holding

Muscles Worked

Semispinalis Capitis

Other Exercises for the Same Muscle

Neck Flexion & Extension (Resisted) · Glute Bridge · Neck Rotation (Resisted)

See the Semispinalis Capitis in the 3D anatomy tool →