The forward flexion neck stretch is a simple, gentle neck stretch where you tuck your chin toward your chest and lightly press your hands on the back of your head to deepen the stretch. It targets the upper trapezius, levator scapulae, and posterior cervical muscles. It relieves the neck tension caused by phone use and desk work.
Muscle Group
Back, Neck, Traps
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Relieves neck tension from phone use and desk work
- Stretches the upper traps and posterior neck muscles
- Quick and accessible — works anywhere
- No equipment needed
- Gentle enough for daily use
- Often relieves tension headaches
How to perform
- Sit or stand tall with shoulders relaxed and pulled back.
- Slowly tuck your chin toward your chest. Let your head drop forward naturally.
- Place both hands lightly on the back of your head. Do not press hard.
- Let the weight of your hands gently increase the stretch. Do not actively pull down.
- Feel the stretch through the back of your neck and upper traps.
- Hold for 20 to 30 seconds. Breathe deeply and relax your shoulders.
- Slowly release by removing your hands and lifting your head upright.
- Perform two to three holds.
FRONT VIEW
BACK VIEW
Traps
Primary