Neck · Isolation movement
Chin-to-Chest Neck Stretch
An isolation exercise for the neck, with the traps working too. No equipment needed.
Working range
20–45seconds
Progression: manual
- Primary muscle
- Neck
- Secondary muscles
- Traps
- Equipment
- Bodyweight
- Difficulty
- Beginner
How to perform the Chin-to-Chest Neck Stretch
- Sit or stand tall with the shoulders relaxed and the spine long.
- Slowly lower the chin toward the chest, letting the head roll forward under its own weight.
- Rest the hands lightly on the back of the head for a touch more weight, keeping the pull gentle and never yanking.
- Feel the stretch down the back of the neck and upper traps, breathe, and raise the head slowly back to level.
Suggested working range: 20–45 seconds. Default progression: manual.
Common mistakes
- •Yanking the head down with the hands instead of letting it roll forward under its own weight.
- •Hunching the whole upper back forward rather than keeping the spine tall and only dropping the chin.
- •Snapping the head back up quickly instead of raising it slowly to level.
Variations & alternatives
Swap in one of these when the equipment is taken or the main lift has stalled.
Use this exercise in a program
The Chin-to-Chest Neck Stretch fits into hypertrophy and strength splits that prioritize neck volume.
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