Chin To Chest Stretch

A beginner stretch for the neck and back.

Movement guide

Chin To Chest Stretch

Demand · source-assignedEasy (unreviewed)

Equipment requiredOther / check instructions

Muscle focusNeck · Back

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Chin To Chest Stretch demonstrated on the 3D figure

3D demoChin To Chest StretchBeginner · Other / check instructions

Beginner grade (source-assigned).

Harder option

Sleeper stretch demonstrated on the 3D figure

3D demoSleeper stretchIntermediate · No equipment

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

Get into a seated position on the floor.
Place both hands at the rear of your head, fingers interlocked, thumbs pointing down and elbows pointing straight ahead. Slowly pull your head down to your chest. Hold for 20-30 seconds.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Neck. Also: Back.

Equipment

Other / check instructions

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

3D demoChin tuckBeginner · No equipment

Dynamic Chest Stretch demonstrated on the 3D figure

3D demoDynamic Chest StretchBeginner · Other / check instructions

Side Neck Stretch demonstrated on the 3D figure

3D demoSide Neck StretchBeginner · Other / check instructions

Chest And Front Of Shoulder StretchBeginner · Other / check instructions

Chest Stretch on Stability BallBeginner · Exercise ball

Spinal Stretch demonstrated on the 3D figure

3D demoSpinal StretchBeginner · Other / check instructions

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Questions people ask

What muscles does the Chin To Chest Stretch work?

Mainly the neck, with help from the back.

What equipment do I need for the Chin To Chest Stretch?

Other / check instructions.

Is the Chin To Chest Stretch good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Sleeper stretch.

How do I make the Chin To Chest Stretch harder?

Progress to the Sleeper stretch, or add load, range or slower lowering once your form is solid.