Seated Neck and Back Stretch
The seated neck and back stretch is a bodyweight stretching exercise targeting the neck muscles, performed while seated. It combines a chin tuck with an upper back rounding motion to simultaneously release tension in the neck, trapezius, and upper back.
How to do it
- Sit upright in your chair with your feet flat on the floor and your hands resting on your thighs.
- Slowly lower your chin toward your chest, feeling a stretch along the back of your neck.
- From this position, gently round your entire upper back, deepening the combined neck and back stretch.
- Hold for 20-30 seconds, breathing deeply and allowing gravity to deepen the stretch with each exhale.
- Slowly lift your head and return to an upright position. Repeat for the desired number of repetitions.
Form cues
- sit tall before starting
- tuck your chin gently toward your chest
- round your upper back slowly
- breathe deeply into your upper back
- keep your shoulders relaxed and down
Breathing: Inhale deeply as you prepare, and exhale slowly as you tuck your chin and round your back to sink deeper into the stretch.
Common mistakes
- pulling on your head, which can strain neck ligaments
- rounding the lower back, which shifts focus away from the neck
- holding your breath, which creates unnecessary muscle tension
- rushing the movement, which prevents the muscles from fully relaxing
Muscles worked
Primary: neck. Secondary: traps, lower back.
Suggested sets & reps
Get fitter
3 sets x 30 seconds, rest 30s
Lose weight
2 sets x 30 seconds, rest 30s
Build muscle
2 sets x 30 seconds, rest 30s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you have a history of neck injury, move slowly and stop if you feel discomfort.
- If you feel dizzy or lightheaded, return to an upright position and rest.
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
Should I feel pain during this stretch?
No. You should feel a gentle tension or release. If you feel sharp or stabbing pain, stop immediately.
How often can I do this?
You can perform this stretch throughout the day whenever you feel tension building in your neck or shoulders.
What if I don't feel a stretch?
Ensure your chin is tucked fully and you are rounding your upper back specifically, rather than just slouching forward.