Chin-to-Chest Stretch
A seated neck stretch that draws the chin toward the chest with the hands resting on the back of the head, lengthening the back of the neck and the upper traps.
Primary muscles
- Neck Extensors
Secondary muscles
- Traps (Trapezius)
- Sets
- 2
- Duration
- 20–30 sec
- Rest
- 15s
How to perform
Main muscles working (thicker lines)
Starting position
Sitting tall on a chair or the floor, fingers laced on the back of your head with the elbows pointing forward.
Tuck the chin slightly, keeping the shoulders relaxed.
Let the weight of your hands slowly guide your head forward, bringing the chin toward the chest.
Hold when you feel a stretch along the back of the neck.
Release the hands and slowly lift the head back to neutral.
Breathing: Breathe slowly and let the head sink a little on each exhale.
Coaching tips
Hands rest, don't pull
Shoulders down
Nod, then fold
Common mistakes
Yanking the head down
Rounding the whole back instead of the neck
Shrugging the shoulders
Safety notes
Use only light pressure and stop if you feel tingling, dizziness or pain into the arms.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.