Seated Neck Lift Up Down
The seated neck lift up down is a bodyweight stretching exercise targeting the neck muscles, performed while seated. It involves slowly lowering and lifting the head in a controlled motion to stretch the anterior and posterior neck muscles and release built-up tension from prolonged screen use.
How to do it
- Sit upright in your chair with your feet flat on the floor and your shoulders relaxed.
- Slowly lower your chin toward your chest, feeling a gentle stretch along the back of your neck.
- Hold the lowered position for a brief moment, then slowly lift your head and tilt it gently backward, looking toward the ceiling.
- Hold the extended position briefly, then return your head to the neutral starting position.
- Repeat the upward and downward movement for the desired number of repetitions.
Form cues
- sit tall with shoulders relaxed
- move slowly with control
- keep your jaw soft
- breathe smoothly throughout
- stop if you feel sharp pain
Breathing: Inhale as you return to neutral, exhale as you lower or lift your head to release tension.
Common mistakes
- moving too quickly, which can irritate neck tissues
- shrugging shoulders toward ears, which creates unnecessary tension
- forcing the range of motion, which increases risk of strain
Muscles worked
Primary: neck. Secondary: traps.
Suggested sets & reps
Get fitter
3 sets x 10 slow reps, 30s rest
Lose weight
2 sets x 10-12 slow reps, no rest
Build muscle
2 sets x 8-10 controlled reps, 30s rest
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you have a history of neck injury or chronic pain, check with a professional before starting.
- If you feel dizzy or lightheaded, stop the movement immediately and return to a neutral position.
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 this?
You can perform this stretch whenever you feel neck tension from sitting, such as every hour during long work sessions.
What if I feel a pinch?
Ease off the range of motion immediately. Never push into sharp or shooting pain.
Should I hold the stretch?
Holding for 2-3 seconds at the top and bottom of the movement is helpful for releasing tension.