Mobility · Beginner

Chin to Chest Stretch

This gentle stretch lengthens the muscles along the back of your neck and upper shoulders by slowly bringing your chin toward your chest. It's especially useful if you spend time looking at screens, reading, or driving — activities that tend to tighten the neck over time. Regular practice can reduce stiffness, ease tension headaches, and help you turn and tilt your head more freely throughout the day.

1. 01

   Sit upright in a sturdy chair with both feet flat on the floor.

2. 02

   Relax your shoulders — let them drop away from your ears before you begin.

3. 03

   Lace your fingers together and rest both hands lightly on the back of your head, just above the neck.

4. 04

   Let the weight of your hands gently guide your chin straight down toward your chest — do not yank or pull.

5. 05

   Stop when you feel a comfortable stretch along the back of your neck; this should never feel sharp or painful.

6. 06

   Breathe slowly and steadily throughout the hold — each exhale lets the stretch deepen a little naturally.

7. 07

   Hold for 20 to 30 seconds, then slowly lift your head back to center before releasing your hands.

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  Pulling too hard with the hands — if your neck feels strained or you hear crunching, you're using too much force; let gravity do the work.

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  Rounding the entire upper back instead of just dropping the chin — keep your spine tall and move only your head.

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  Holding your breath — if you notice you've gone quiet and tense, exhale slowly and let your shoulders soften.

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  Rushing through the hold — a stretch this short does little; set a timer or count slowly to 25 so you actually get the benefit.

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  Tipping the head to one side — your chin should travel straight down, not toward either shoulder; check in a mirror if you're unsure.