Chin-to-Chest Stretch

Sitting at a desk all day or sleeping the wrong way tightens the posterior muscles of your neck, which reduces your ability to move your head and neck. Stretching can increase flexibility in these posterior muscles, releasing tension and stiffness. The chin-to-chest stretch is one of a series of stretches that targets this muscle group. You can perform this stretch any time, anywhere and in nearly any position. Consult your doctor for frequent or severe neck pain.

  1. The Chin-to-Chest Stretch

    • The name perfectly describes the stretch. You slowly lower your chin to your chest and hold the position for 10 or more seconds. As you hold your chin in place, you will feel a pull on the muscles running from your upper back to the base of your head. With each repetition, you will feel less tension in your neck. Repeat the stretch until your neck is no longer stiff.

    A Simple Variation

    • To increase the effectiveness of the chin-to-chest stretch, you need a little more force on the back of your neck. You can acheive this by interlocking the fingers of both hands, placing them on the back of your head, and gently pulling your head toward your chest. You will instantly feel the increased pull on your posterior neck muscles. Nothing else with the stretch changes; you still need to hold your position for at least 10 seconds and repeat until you relax the muscle.

    Stretch Throughout the Day

    • Daily periods of inactivity, including sitting at your desk or in front of the television or taking a nap, increases neck tension. You can repeat this stretch throughout your day to reverse this onslaught on your neck muscles, but do it in sets. For example, if it takes five repetitions to release muscle tension in your neck, do the stretch in sets of five. However, nothing says you cannot do one or two long chin-to-chest stretches if the stiffness becomes bothersome.

    Other Helpful Neck Stretches

    • The chin-to-chest movement is not the only stretch that helps with a stiff neck. Twisting your head gently from side to side attacks a different set of neck muscles, but also works the flexion muscles that run along the back of your neck. This stretch also requires a five- to 10-second hold on each side to increase its effectiveness. Another neck stretch requires pressing your ear to your shoulder and holding it in place. Yet another stretch requires tilting your head backward to elongate the front of your neck. Avoid the last stretch if you have had a previous neck injury.