Exercise guide
Forward Flexion Neck Stretch
- Beginner
- Isolation
- Timed hold
- Back
- Shoulders
This stretch targets the upper trapezius and cervical extensors to relieve tension and improve neck mobility. It is particularly effective for counteracting 'tech neck' and reducing stiffness from prolonged sitting.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Sit or stand tall with your spine neutral and shoulders relaxed.
- Keep your chest open and pull your shoulder blades slightly back and down.
- Look straight ahead with your arms resting comfortably at your sides or in your lap.
How to do it
- Exhale slowly as you tuck your chin and lower it toward your chest until you feel a gentle stretch in the back of your neck.
- Hold the stretch for 20-30 seconds, maintaining deep, controlled diaphragmatic breathing.
- Inhale as you slowly lift your head back to the starting neutral position.
Form checklist
- Keep your shoulders down and away from your ears throughout the movement.
- Ensure your upper back remains straight; do not allow your thoracic spine to round.
- Move only at the neck, keeping the rest of your torso stationary.
- Avoid bouncing or using jerky movements; keep the stretch static and controlled.
Pro tips
- Focus on the sensation of lengthening the back of your neck rather than just forcing your chin down.
- Gently tuck your chin (creating a 'double chin') before lowering your head to engage the deep neck flexors.
Make it harder
- Place your hands on the back of your head and apply very light, steady pressure to deepen the stretch.
- Perform the stretch while seated and hold onto the underside of your chair to keep your shoulders firmly anchored.
Frequently asked
- What muscles does the forward flexion neck stretch work?
- The forward flexion neck stretch primarily targets the trapezius, and also works the erector spinae as secondary muscles.
- What equipment do you need for the forward flexion neck stretch?
- The forward flexion neck stretch requires no equipment — just your body weight.
- Is the forward flexion neck stretch good for beginners?
- Yes. The forward flexion neck stretch is a beginner-friendly movement and a strong foundation to build on.