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Exercise handout — move better, feel better.
Cervical Flexion (Chin to Chest)
Gently lower your chin toward your chest to stretch the back of the neck. Keep movements small and controlled.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
none
Home Options
- bodyweight
Dosage
2
Sets
8
Reps / Time
30 sec
Rest
2 down / 2 up
Tempo
Step-by-Step Guide
Set up
- Sit or stand with good posture
- Shoulders relaxed
- Start looking straight ahead
Step 1 of 5
Slowly lower your chin toward your chest
Step 2 of 5
Stop when you feel a gentle stretch
Step 3 of 5
Do not force the movement
Step 4 of 5
Hold briefly
Step 5 of 5
Return to starting position
Breathing
- Exhale as you lower chin
- Inhale as you return
Form Cues
- Move slowly
- Keep it gentle
- Relax your shoulders
- Breathe normally
Common Mistakes to Avoid
- Rounding upper back
- Forcing chin to chest
- Moving too quickly
Safety Information
Avoid if flexion causes arm symptoms.
Progressions
Add gentle overpressure with hands behind head.
Regressions
Smaller range. Stop before any stretch sensation.
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.