Chin to Chest Stretch
Description
The chin-to-chest stretch is the simplest neck-decompression stretch — you simply lower your chin toward your chest and let the weight of your head provide a gentle stretch through the back of the neck and upper traps. It is one of the most accessible stretches for relieving daily neck tension.
Muscle Group
Equipment Required
Chin to Chest Stretch Instructions
- Sit or stand tall. Pull your shoulders back and down.
- Slowly lower your chin toward your chest.
- Let the natural weight of your head provide the stretch — do not force it.
- Optionally place both hands gently on the back of your head and apply very light downward pressure.
- Feel the stretch through the back of your neck and upper traps.
- Hold for 20 to 30 seconds. Breathe deeply.
- Slowly release. Repeat 2 to 3 times.
- Move slowly — never force the cervical spine.
Chin to Chest Stretch Form & Visual
Chin to Chest Stretch Benefits
- Relieves back-of-neck tension
- Stretches the upper traps
- Quick and accessible
- No equipment needed
- Counteracts forward head posture
- Useful for desk workers throughout the day
Chin to Chest Stretch Muscles Worked
- Suboccipitals
- Splenius capitis
- Upper trapezius
- Erector spinae (cervical)
Chin to Chest Stretch Variations & Alternatives
- Neck Extensor Stretch
- Neck Flexor Stretch
- Side Neck Stretch
- Seated Neck Stretch
- Lying Chin Tuck
