Chair Neck Extension
The chair neck extension is a seated mobility exercise that targets the posterior neck muscles and stretches the anterior neck. By gently tilting the head back while seated, it improves cervical extension range of motion and can help relieve neck stiffness from prolonged sitting.
How to do it
- Sit upright in a chair with your back straight and shoulders relaxed.
- Slowly tilt your head backward, looking up toward the ceiling.
- Hold the extended position for a few seconds, feeling the stretch along the front of the neck.
- Return your head to a neutral position.
- Repeat for the desired number of repetitions.
Form cues
- Sit tall with your shoulders relaxed.
- Move slowly and with control.
- Stop as soon as you feel a gentle stretch.
- Keep your jaw relaxed while looking up.
Breathing: Inhale as you sit tall, and exhale slowly as you tilt your head back to look toward the ceiling.
Common mistakes
- Moving too fast can strain the neck muscles, so take each tilt slowly.
- Dropping the head straight back without length can compress the neck, so think about reaching upward first.
- Holding your breath creates unnecessary tension, so breathe smoothly throughout.
Muscles worked
Primary: neck. Secondary: traps.
Suggested sets & reps
Get fitter
1-2 sets x 5-8 slow reps, rest as needed
Lose weight
1-2 sets x 5-8 slow reps, rest as needed
Build muscle
1-2 sets x 5-8 slow reps, rest as needed
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you have a history of neck injuries, ease off and check with a healthcare professional before trying this exercise.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
How often should I do chair neck extensions?
You can perform this mobility exercise daily, especially after long periods of sitting at a desk.
Should I feel pain in my neck?
No, you should only feel a mild stretch along the front of your neck. If you feel pinching or sharp pain, stop immediately.
Can I do this if I sit at a desk all day?
Yes, it is a great movement to help relieve stiffness built up from looking down at screens.