backpain.ai
Seated Chin-to-Chest StretchUndo screen-neck with 30 unhurried seconds.
Supine Chin NodZero-load neck training — the floor does the holding.
Upper-Trap Stretch
Reviewed by Jules T., certified yoga teacher · Difficulty 1/3
The ear-to-shoulder classic for the muscle everyone rubs after a long day. The hand adds a whisper of weight — never a pull — and the release spreads from neck into shoulder.
How to do it
- Sit tall on a chair, letting your left hand rest beside your hip or hold the seat edge.
- Tilt your right ear toward your right shoulder.
- Rest your right hand gently on top of your head — its weight alone deepens the stretch.
- Hold 20–30 seconds, breathing into the left side of your neck. Switch sides.
Common mistakes
- Pulling with the hand — it rests, it doesn’t pull.
- Letting the opposite shoulder creep up — keep it heavy and low.
Take care
- Sharp pain or tingling down the arm means stop and keep the tilt smaller.
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.Supine Chin NodZero-load neck training — the floor does the holding.Educational movement guidance — not medical advice. If you have severe or worsening symptoms, please see a healthcare professional.