You fold forward, then glance up at the screen to check what’s next, and your neck tightens. When your neck already aches, that small movement can be enough to make the stretch feel uncomfortable. Your neck doesn’t need to work hard during a toe touch, and letting it relax can make the whole stretch feel easier.

What your neck is doing in a fold

When you fold forward, your head ends up lower than your hips. If you lift your head to look ahead, your neck bends backwards while the rest of your spine bends forward. The muscles at the back of your neck then work to hold your head up against gravity.

For a sore neck, that extra effort can turn a comfortable stretch into a tense one.

Letting your head hang

A relaxed neck in a fold usually means letting your head follow the line of your spine. You could try:

• Letting your head hang gently, as if it’s heavy.
• Looking at your knees or shins rather than straight ahead.
• Keeping your shoulders soft and away from your ears.
• Breathing out slowly as you fold, which can help your neck and shoulders let go.

Watching the video first

It’s natural to want to look up to follow the video. You could watch it through once first, then do the moves without needing to check the screen. Some people find it helps to turn the sound up and listen rather than watch.

Coming back up gently

Rolling back up slowly, with your head coming up last, can be kinder on your neck than lifting your head first. Bending your knees as you rise and pushing through your feet takes the effort away from your neck and back.

Choosing seated options

A seated fold keeps your head closer to the level of your screen and gives your neck less to do. Your goal videos show seated options you can use on days your neck feels sore.

Building your reach

Your reach depends mostly on your hips, the backs of your legs and your back, so you can keep making progress even while your neck settles. Stretching with soft knees, and little and often through the week, helps your reach build. About 10 minutes a week for each area is enough to see changes.

Something to try this week

Watch one goal video through first. Then do it again, keeping your gaze on your knees and your head heavy throughout.

What to take away

• Let your head hang in line with your spine.
• Look at your knees rather than ahead.
• Roll up slowly, with your head coming up last.
• Choose seated options on days your neck feels sore.

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