How is the Neck Flexion Stretch different from a Chin Tuck?

The Chin Tuck slides the head straight back without tipping it, training the deep neck muscles that hold the head over the spine. The Neck Flexion Stretch bends the head forward and down to lengthen the muscles along the back of the neck.

How long should I hold the stretch?

Hold for 15 to 30 seconds while breathing slowly, then lift the head back to neutral. Repeating it 2 to 4 times is enough for one session.

How often can I do it?

It is gentle enough to repeat several times a day, which makes it a useful break from long spells of desk work or phone use. A few short holds spread across the day work better than one long session.

Can neck stretching help with neck pain from desk work?

It can help as part of a regular routine. In a trial of office workers with chronic neck pain, those who added neck and shoulder stretches twice a day for four weeks to ergonomic advice reported less pain and better neck function than those who received the advice alone. Pain that spreads into the arm or does not settle within a couple of weeks needs a clinician's assessment.

Is it normal to feel it in my upper back?

Yes, a mild pull that runs from the base of the skull into the top of the shoulders and upper back is normal, since the trapezius and the spinal muscles there continue up into the neck. Sharp pain, or any sensation that shoots into the arms, means you should stop.

Neck Flexion Stretch

What Is the Neck Flexion Stretch?

Neck Flexion Stretch is an isolation exercise that primarily targets the back of the neck and the upper trapezius, lengthening the muscles that run from the base of the skull down the cervical spine and into the top of the shoulders. It is a beginner-level movement that needs no equipment: you stand tall, let the arms hang and lower the chin toward the chest until a gentle pull is felt along the back of the neck.

The stretch is most often used to ease the stiffness that builds up in the back of the neck after long spells at a desk, behind the wheel or looking down at a phone. It also works well in a cool-down after upper-body sessions such as shrugs, rows and deadlifts that keep the trapezius working hard. Because it takes under a minute and can be done anywhere, it fits easily into a short break during the workday.

Letting the head drop straight forward spreads the stretch evenly across both sides of the back of the neck. Turning the nose toward one armpit shifts it toward the levator scapulae on the opposite side, which is the Levator Scapulae Stretch, while tilting an ear toward the shoulder moves it to the side of the neck, as in the Neck Side Stretch. Resting one hand lightly on the back of the head adds a little extra pull for people who feel very little from the weight of the head alone, but the hand should only rest there, never pull.

It suits almost anyone, from office workers to lifters, and needs no build-up beyond being able to move the neck comfortably. It should not be confused with the Chin Tuck, which glides the head straight back to train neck posture rather than bending it forward to stretch the back of the neck. People with a recent neck injury, or with pain, numbness or tingling that travels into the arm, should have a clinician assess the neck before stretching it.

Muscles Worked

MuscleActivation

Upper Trapezius: Primary
Erector Spinae: High
Lower Trapezius: Minimal
Rhomboid Major: Minimal

Instructions

Stand tall in a relaxed stance with your feet about hip-width apart.
Let your arms hang loosely at your sides and relax your shoulders down away from your ears.
Lift your chest slightly so your head sits over your shoulders.
Slowly lower your chin toward your chest, letting the weight of your head carry it down.
Stop when you feel a gentle pull along the back of your neck and into the top of your shoulders.
Keep your shoulders down and your upper back still so the bend comes from your neck.
Breathe slowly and hold for 15 to 30 seconds, letting your head sink slightly further as the muscles relax.
Slowly lift your head back to neutral and repeat 2 to 4 times.

Common Mistakes

Forcing the chin down
Pushing the chin hard into the chest turns a gentle stretch into strain on the back of the neck, so stop at a mild pull.
Pulling with the hands
Yanking the head down with the hands overloads the neck, so a hand, if used at all, should only rest on the back of the head.
Shrugging the shoulders
Letting the shoulders creep up toward the ears shortens the upper trapezius and takes much of the stretch away.
Slumping the upper back
Rounding the whole upper back moves the bend out of the neck, so keep the chest lifted and let the movement come from the neck.
Bouncing at the bottom
Bobbing the head up and down jerks the neck through its end range instead of letting the muscles relax into a steady hold.
Holding the breath
Holding the breath keeps the neck and shoulders tense, while slow breathing lets the head sink a little further on each exhale.

Injuries

Neck Flexion Stretch is a low risk exercise when performed with proper technique. The only load is the weight of the head, so problems usually come from forcing the range, pulling on the head with the hands or bouncing at the bottom rather than from the stretch itself.

The usual strain points are the muscles and joints at the back of the neck and the base of the skull, which can feel sore if the chin is driven hard into the chest. Keep the movement slow, stop at a mild pull rather than a strong one, keep the shoulders relaxed down and breathe normally throughout. People with a known cervical disc problem should avoid quick or forced bending of the neck and follow their clinician's advice on whether to include this stretch.

To make it gentler, do it seated with the back supported and lower the chin only part of the way. To progress, rest one hand lightly on the back of the head for a little added pull, or add the Levator Scapulae Stretch and Neck Side Stretch to cover the rest of the neck. Stop right away if the stretch causes sharp pain, dizziness, a headache, or numbness, tingling or an electric-shock feeling that travels into the arms or down the spine, and have it checked by a clinician.

Overview

Primary Focus: Back
Equipment: Body weight
Modality: Stretching
Difficulty: Beginner

Alternative Exercises

Other Names for the Neck Flexion Stretch

The Neck Flexion Stretch is also known as:

Chin to Chest Stretch

Frequently Asked Questions

Q: How is the Neck Flexion Stretch different from a Chin Tuck?: The Chin Tuck slides the head straight back without tipping it, training the deep neck muscles that hold the head over the spine. The Neck Flexion Stretch bends the head forward and down to lengthen the muscles along the back of the neck.
Q: How long should I hold the stretch?: Hold for 15 to 30 seconds while breathing slowly, then lift the head back to neutral. Repeating it 2 to 4 times is enough for one session.
Q: How often can I do it?: It is gentle enough to repeat several times a day, which makes it a useful break from long spells of desk work or phone use. A few short holds spread across the day work better than one long session.
Q: Can neck stretching help with neck pain from desk work?: It can help as part of a regular routine. In a trial of office workers with chronic neck pain, those who added neck and shoulder stretches twice a day for four weeks to ergonomic advice reported less pain and better neck function than those who received the advice alone. Pain that spreads into the arm or does not settle within a couple of weeks needs a clinician's assessment.
Q: Is it normal to feel it in my upper back?: Yes, a mild pull that runs from the base of the skull into the top of the shoulders and upper back is normal, since the trapezius and the spinal muscles there continue up into the neck. Sharp pain, or any sensation that shoots into the arms, means you should stop.