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Seated Chin-to-Chest Stretch

Reviewed by Jules T., certified yoga teacher · Difficulty 1/3

Seated Chin-to-Chest Stretch — clay illustration

A slow, unweighted neck release: letting the chin drop toward the chest lengthens the muscles along the back of the neck that screens keep working overtime.

How to do it

  1. Sit tall on a chair, hands resting on your knees.
  2. Exhale and let your chin drop slowly toward your chest — just its own weight, no pulling.
  3. Feel the length along the back of your neck and upper back.
  4. Stay 20–30 seconds, breathing slowly, then lift the head gently back up.

Common mistakes

  • Pulling the head down with the hands — its own weight is the right dose.
  • Slumping the whole spine — the fold is for the neck; the torso stays tall.

Take care

  • If tingling or sharp pain appears, come out of the stretch and keep the range smaller.

This is one pose. A plan tells you which six, in what order, for your back.

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🔒 In the program: a guided session every day — your moves, your order, your pace, with every session logged.

Related moves

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Educational movement guidance — not medical advice. If you have severe or worsening symptoms, please see a healthcare professional.