Chin To Chest Stretch

About This Exercise

The Chin to Chest Stretch is a fundamental flexibility exercise that targets tightness in the posterior neck and upper back. It is commonly used to relieve tension from prolonged sitting or screen time and to improve cervical range of motion.

1Setup

1. Sit upright on the floor, a bench, or a chair with your spine tall and shoulders relaxed. 2. Ensure your head is in a neutral position, looking straight ahead.

2Execution

1. Gently interlace your fingers and place your hands on the back of your head, providing light support. 2. Slowly and smoothly lower your chin toward your chest, allowing the weight of your hands to guide the movement—do not pull aggressively. 3. Hold the gentle stretch in the back of your neck for 20-30 seconds. 4. Slowly raise your head back to the starting position.

Pro Tips

• Focus on relaxing your neck muscles and letting gravity deepen the stretch.
• Keep your shoulders down and away from your ears throughout the stretch.
• Avoid bouncing or jerking your head; move slowly and with control.
• If you feel any sharp pain, ease off the stretch immediately.