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Neck Flexion Stretch | Forward Neck Stretch for Older Adults

The neck flexion stretch is a gentle movement that stretches the muscles at the back of the neck and upper spine.
Performed by slowly lowering the chin toward the chest, it helpsrelieve neck stiffness, reduce tension, and improve posture.
This stretch also supports safe mobility for daily activities such as reading, looking down, and bending.

How to Do the Neck Flexion Stretch Safely

INSTRUCTIONS:

  • Sit tall in a sturdy chair with feet flat on the floor.

  • Keep your shoulders relaxed and back straight.

  • Slowly lower your chin toward your chest, feeling a gentle stretch along the back of your neck.

  • Hold the stretch for 20–60 seconds, then slowly return to the centre.

TIPS:

  • Let the weight of your head create the stretch — avoid forcing it down.

  • Keep your shoulders relaxed and don’t hunch forward.

  • Breathe slowly and evenly throughout the stretch.

  • Stop if you feel dizziness, tingling, or pain.

MUSCLES STRETCHED:

  • Back of the neck (upper trapezius, splenius, suboccipital muscles)

  • Cervical spine stabilisers

BENEFITS:

  • Relieves tension and stiffness in the back of the neck.

  • Helps ease stress-related tightness and tension headaches.

  • Improves flexibility and mobility of the cervical spine.

  • Balances neck posture by counteracting forward head strain.

BEGINNER VERSION:

  • Perform a smaller chin drop, only moving partway toward the chest.

  • Hold for 10–20 seconds instead of the full 20–60.

PROGRESSION OF EXERCISE:

  • Hold closer to 60 seconds as flexibility improves.

  • Add gentle overpressure: place your hands lightly on the back of your head to guide the stretch (don’t pull hard).