backpain.ai
Seated Chin-to-Chest StretchUndo screen-neck with 30 unhurried seconds.
Pelvic TiltThe gentlest way to wake up a stiff lower back.
Supine Chin Nod
Reviewed by Jules T., certified yoga teacher · Difficulty 1/3
The gentlest neck exercise there is: tiny chin nods lying down, with the floor supporting your head’s weight. Ideal on flare days and as a first step for sensitive necks.
How to do it
- Lie on your back, legs long or knees bent — whichever is comfortable.
- Keeping the back of your head resting on the floor, nod your chin gently toward your throat.
- Feel the back of your neck lengthen against the floor.
- Hold 3 seconds, release. Repeat 8–10 slow nods.
Common mistakes
- Lifting the head off the floor — it stays resting the whole time.
- Big nods — this movement is small by design.
Take care
- A rolled towel under the neck can make this more comfortable.
This is one pose. A plan tells you which six, in what order, for your back.
60-second check-in · First session free🔒 In the program: a guided session every day — your moves, your order, your pace, with every session logged.
Related moves
Seated Chin-to-Chest StretchUndo screen-neck with 30 unhurried seconds.Pelvic TiltThe gentlest way to wake up a stiff lower back.Educational movement guidance — not medical advice. If you have severe or worsening symptoms, please see a healthcare professional.