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Exercise handout — move better, feel better.
Cervical Extension (Look Up Gently)
Gently look upward to improve neck extension mobility. Keep the movement small and controlled.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
none
Home Options
- bodyweight
Dosage
2
Sets
6
Reps / Time
30 sec
Rest
2 up / 2 down
Tempo
Step-by-Step Guide
Set up
- Sit or stand tall
- Chin level to start
- Shoulders relaxed
Step 1 of 5
Slowly tip head back to look up
Step 2 of 5
Keep the movement small
Step 3 of 5
Stop if dizzy or uncomfortable
Step 4 of 5
Return to looking straight ahead
Step 5 of 5
Repeat gently
Breathing
- Breathe normally
- Do not hold breath
Form Cues
- Small movement only
- Stop if dizzy
- Keep shoulders down
- Move slowly
Common Mistakes to Avoid
- Looking too far back
- Jerky movements
- Continuing despite dizziness
- Arching low back
Safety Information
STOP if dizziness, headache, or arm symptoms occur. Avoid with vertebral artery risk or cervical stenosis.
Progressions
Hold at comfortable end range for 2 seconds.
Regressions
Very small range. Stop at first resistance.
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.