Exercise guide
Chin To Chest Stretch
- Beginner
- Isolation
- Timed hold
- Waist
This exercise serves as a foundational movement to stretch the posterior neck muscles while activating the deep neck flexors and upper abdominals. It is highly effective for improving spinal posture and preparing the core for more intense flexion-based exercises.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Lie flat on your back on a mat with your knees bent and feet flat on the floor (hook-lying position).
- Place your arms relaxed by your sides with your palms facing down.
- Ensure your spine is in a neutral position with your gaze directed straight up at the ceiling.
How to do it
- Inhale deeply to prepare, feeling your ribcage expand.
- As you exhale, slowly tuck your chin toward your chest as if nodding 'yes,' focusing on lengthening the back of your neck.
- Gently lift the base of your skull 1-2 inches off the mat while keeping your shoulder blades firmly grounded.
- Hold the peak contraction for 2 seconds, then slowly lower your head back to the starting position while inhaling.
Form checklist
- Keep your shoulders relaxed and pulled away from your ears throughout the movement.
- Focus on a 'double chin' retraction rather than just jamming the chin downward.
- Maintain a neutral lower back; do not press your lumbar spine into the floor.
- Ensure the movement is slow and controlled, avoiding any jerky or momentum-based lifting.
Pro tips
- Imagine you are holding a small peach between your chin and your chest; maintain just enough pressure to keep it in place without crushing it.
- Focus on the mind-muscle connection by feeling the tension start at the top of your abdominals as you initiate the head lift.
Make it harder
- Transition into a 'Mini-Crunch' by lifting the tops of your shoulder blades off the floor along with the head.
- Perform the stretch while maintaining a 'Tabletop' leg position (hips and knees at 90 degrees) to increase lower abdominal demand.
Frequently asked
- What muscles does the chin to chest stretch work?
- The chin to chest stretch primarily targets the abs, and also works the lats, rhomboids, and trapezius as secondary muscles.
- What equipment do you need for the chin to chest stretch?
- The chin to chest stretch requires no equipment — just your body weight.
- Is the chin to chest stretch good for beginners?
- Yes. The chin to chest stretch is a beginner-friendly movement and a strong foundation to build on.