Neck · Isolation movement
Chin-to-Chest Neck Stretch
A isolation exercise that targets the neck with secondary work in traps. Performed with bodyweight.
Looping the start and end of the movement.
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 reps. 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 a related movement if equipment, recovery, or progression demands it.
Use this exercise in a program
The Chin-to-Chest Neck Stretch fits naturally into hypertrophy and strength splits that prioritize neck volume.
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