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Chin To Chest Stretch

The Chin To Chest Stretch primarily targets your Neck, with support from Traps. It requires stretch and is best suited to beginner lifters.

Beginner level · Equipment: Stretch · Static

Primary muscles: Neck Secondary muscles: Traps

How to perform Chin To Chest Stretch

  1. Step 1. Get into a seated position on the floor.
  2. Step 2. 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.

Frequently asked questions

What is the proper technique for performing the chin to chest stretch?

Sit or stand with a tall spine and slowly lower your chin toward your sternum using only gravity. Keep your shoulders pulled back and down to ensure the stretch remains isolated to the neck.

Which specific muscles does this stretch target?

This movement primarily targets the neck extensors, including the upper trapezius and the levator scapulae. It helps alleviate tension in the posterior cervical spine area.

What are common mistakes to avoid during this neck stretch?

Avoid rounding your upper back or hunching your shoulders toward your ears as you lower your head. Do not use your hands to force the head down, as this can put excessive strain on the cervical vertebrae.

How can beginners modify this stretch if they feel discomfort?

Beginners should perform the movement while seated in a chair with back support to maintain spinal alignment. Reducing the range of motion and holding for shorter durations can help build initial tolerance.

How often should I program this stretch into my routine?

Perform 2 to 3 sets of 20 to 30 second holds daily or after long periods of sedentary work. It is most effective when integrated into a general mobility circuit or as a cool-down after upper body training.

Sample sets & reps for Chin To Chest Stretch

  • Warm-up: 2 sets × 8-10 reps or 20-30s hold, 30s rest. Light, controlled tempo.
  • Mobility focus: 3 sets × 30-60s hold, 30s rest. Moderate stretch, no pain.
  • Pre-workout activation: 1-2 sets × 6-8 reps, 15-30s rest. Dynamic, full range of motion.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Neck exercises

  • Isometric Neck Exercise - Front And Back — bodyweight
  • Isometric Neck Exercise - Sides — bodyweight
  • Lying Face Down Plate Neck Resistance — other
  • Lying Face Up Plate Neck Resistance — other
  • Neck-SMR — stretch

See all Neck exercises →

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