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
Neck
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key 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
How to perform
- 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.
FRONT VIEW
BACK VIEW
Traps
Primary
Lower Back
Primary