Chin-to-chest Stretch

Chin-to-chest Stretch

The Chin-to-Chest Stretch is a simple yet effective exercise that targets the muscles in your neck and upper back, helping to improve flexibility and relieve tension. This stretch can easily be done at home or at the gym without any equipment, making it a convenient addition to your fitness routine. To perform the Chin-to-Chest Stretch, start by sitting or standing up straight with your shoulders relaxed. Begin by gently tilting your head forward, bringing your chin towards your chest. You should feel a stretch along the back of your neck and upper spine. Hold this position for 15-30 seconds, focusing on deep breathing to enhance the stretch. Relax your neck and slowly return your head to the starting position. Repeat the stretch for a total of 3-5 times. Incorporating the Chin-to-Chest Stretch into your workout routine can provide several benefits. This stretch helps to alleviate tension and tightness in the muscles of the neck and upper back, which is especially beneficial for those who spend long hours sitting at a desk or looking at screens. It promotes better posture by stretching the muscles that tend to become tight when slouching. Additionally, the Chin-to-Chest Stretch can help to reduce headaches and neck pain caused by muscle tension. Remember to perform this stretch in a controlled and gentle manner, avoiding any jerking or sudden movements. If you experience any pain or discomfort, stop the stretch immediately. Adding the Chin-to-Chest Stretch to your workout routine can help improve flexibility, reduce tension, and promote proper posture.


  • Start by sitting or standing tall with your shoulders relaxed.
  • Gently tuck your chin towards your chest, as if you are making a double chin.
  • Hold this position for 15-30 seconds, feeling a stretch in the back of your neck.
  • Remember to keep your shoulders down and avoid hunching or straining.
  • Slowly release the stretch and return your head to the starting position.
  • Repeat the stretch 2-3 times, taking deep breaths and relaxing your neck muscles.
  • Perform this stretch as part of a warm-up routine or whenever you feel tension in your neck.

Tips & Tricks

  • Start with a gentle warm-up before attempting the chin-to-chest stretch.
  • Keep your spine aligned and avoid hunching your shoulders during the stretch.
  • Breathe deeply and relax your neck and shoulders while performing the stretch.
  • Avoid excessive pulling or jerking movements that may strain your neck.
  • Hold the stretch for 15-30 seconds and repeat it 2-3 times.
  • Perform the chin-to-chest stretch regularly to improve flexibility in your neck and upper back.
  • If you experience any pain or discomfort, stop the stretch and consult a healthcare professional.
  • Combine the chin-to-chest stretch with other neck and upper back exercises for a well-rounded workout routine.
  • Incorporate regular breaks from prolonged sitting or computer work to perform the chin-to-chest stretch and relieve tension in your neck.


Turn Sweat into Strength and Success

Achieve more with Fitwill. Over 5000 exercises to explore, custom workouts, real results.

Start your journey. Download today!

Fitwill: App Screenshot
Fitwill stands in solidarity with Ukraine