Neck Flexion Stretch for the Back of Your Neck and Spine
Movement card
| Body area | Neck |
|---|---|
| Also called | Chin to Chest Stretch |
| Works | Neck, Upper Back |
| Type | Stretch |
| Position | Seated or standing |
| Hold | 15 to 30 seconds |
| Reps | 2 to 4 |
| Sets | 1 |
| Sides | Not applicable |
| How often | Perform a few times throughout the day. |
| Equipment | None, chair |
| Office visibility | Low |
The neck flexion stretch, sometimes called the chin to chest stretch, is a simple movement you can do either sitting or standing. It involves gently lowering your chin toward your chest to stretch the back of your neck.
This stretch can be helpful for people who feel neck stiffness after long periods of looking down at a computer screen or keyboard.
What the neck flexion stretch works
The neck flexion stretch targets the muscles along the back of your neck. You may also feel the stretch extend slightly into your upper back.
How to do it
Starting position: Sit or stand tall with your shoulders relaxed, your back straight, and your head in a neutral position looking forward.
- Slowly and gently lower your chin toward your chest, looking down.
- Keep your shoulders relaxed and down, away from your ears.
- For a slightly deeper stretch, you can rest the weight of your hand (without pulling) on the back of your head.
- Hold the position without bouncing.
- Slowly lift your head back to the starting position.
What you should feel
You should feel a gentle stretch along the back of your neck. The feeling should not be sharp or painful. Avoid any movement that causes shooting pain, numbness, tingling, or dizziness.
Common mistakes
- Rounding your shoulders or upper back forward.
- Pulling too hard with your hands.
- Holding your breath.
- Moving too quickly.
Make it easier or harder
- Easier: Do not use your hands to add weight.
- Easier: Hold the stretch for a shorter duration.
- Easier: Reduce the range of motion to where you feel a very mild stretch.
Fitting it into a desk day
This is a low-visibility stretch you can do discreetly while sitting at your desk. It can be performed during a call, while reading, or between tasks to address feelings of neck stiffness.
Quick questions
How long should I hold the neck flexion stretch?
Hold the stretch for 15 to 30 seconds without bouncing. Perform two to four repetitions a few times throughout the day.
Can I use my hand to pull my head down for a deeper stretch?
You can rest the weight of your hand on the back of your head for a slightly deeper stretch. Avoid pulling hard on your head, as this is a common mistake.
When to see a doctor or physio
Stop the stretch and consult a healthcare professional if you experience certain symptoms. You should also get checked if you are unsure whether this stretch is appropriate for you due to a recent injury or an existing neck condition.
- Sharp, shooting, or radiating pain into your shoulders or arms.
- Numbness or tingling in your arms or hands.
- Dizziness or feeling lightheaded.
Skip it or ask first if:
- You have a recent neck injury or have had recent surgery on your neck or upper spine.
- You have any existing neck condition, such as a disc issue, nerve impingement, or significant arthritis.
- Consult a healthcare professional if you are unsure whether this stretch is appropriate for you.
How this page was put together: general guidance consistent with public workstation and movement-break resources from OSHA, CDC/NIOSH and the NHS, and with standard exercise handouts. It was drafted with AI assistance, checked in a separate review pass and edited under our editorial policy. It is not medical advice and no clinician reviewed it. Last checked October 2026.