Seated Neck Backward Stretch

Muscles worked

Setup

1. Sit upright in a chair with your feet flat on the floor and your spine in a neutral position.
2. Grasp the bottom of the chair with your right hand to anchor your shoulder down.
3. Place your left hand on your lap or use it to gently stabilize your collarbone.

How to do it

1. Inhale and slowly tilt your head backward, pointing your chin toward the ceiling.
2. Gently rotate your chin slightly toward the left to isolate the stretch on the right side of your neck.
3. Exhale and hold the stretch for 20-30 seconds while maintaining a tall posture.
4. Slowly return to the center and repeat on the opposite side.

Form checklist

• Keep your shoulders pulled down and away from your ears throughout the movement.
• Avoid arching your lower back; keep your core lightly engaged.
• Ensure the movement is slow and controlled to avoid dizziness.
• Keep your jaw relaxed or closed to feel the stretch through the front of the throat.

Pro tips

• Gently pull the skin down at your collarbone with your free hand to create more tension in the fascia of the neck.
• Try jutting your lower jaw forward (an underbite) while tilted back to intensify the stretch in the platysma muscle.

Make it harder

• Perform the stretch while standing to increase the demand on your postural stabilizers.
• Incorporate a slight lateral tilt (ear toward shoulder) while the head is extended backward to reach deeper muscle fibers.

Frequently asked

What muscles does the seated neck backward stretch work?

The seated neck backward stretch primarily targets the neck, and also works the abs, deltoids, and trapezius as secondary muscles.

What equipment do you need for the seated neck backward stretch?

The seated neck backward stretch requires no equipment — just your body weight.

Is the seated neck backward stretch good for beginners?

Yes. The seated neck backward stretch is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Prone Cervical Extension Isometric HoldIntermediate · neck and trapezius
• Roll Neck Decompress Lying On FloorBeginner · trapezius
• 5 Sec Fist Against ChinIntermediate · neck
• Front And Back Neck StretchBeginner · neck and trapezius