Chin To Chest Stretch

Chin To Chest Stretch is a flexibility – back of the neck exercise involving Neck muscles. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Neck muscles
Secondary muscles: Trapezius
Exercise type: Flexibility – back of the neck

Exercise technique

Seating
Sit on the floor or a chair with your torso upright.
Shoulders
Relax your shoulders downward and balance your head over your torso.
Hands
Interlace your fingers behind your head, using your hands only for light support.
Bend
Slowly bring your chin toward your chest.
Pressure
Maintain the comfortable stretch produced by your head’s weight without pulling hard with your hands.
Hold
Allow a gentle lengthening at the back of your neck without collapsing your upper back.
Return
Completely release hand pressure first, then bring your head upright with control.

Key technique points

Keep any pull very gentle.
Relax your shoulders.
Do not rotate your head sideways.
Do not collapse your chest.
Seek comfortable tension at the back of your neck.
Release your hands before lifting your head.

Common mistakes

Pulling hard

Do not press your head into your chest with your hands.

Rounding the back

Do not increase neck tension by collapsing your whole torso.

Hanging the elbows down

Do not increase force by loading your head with the weight of your arms.

Bending sideways

Do not shift your head to one side as you bring your chin toward your chest.

Forcing chin contact

Do not insist on touching your chest.

Lifting quickly

Do not jerk your head backward when releasing the stretch.

Frequently asked questions