SeatedBeginner
Seated Neck Flexion
Neck Flexion Stretch
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About This Pose
Seated Neck Flexion is a gentle forward neck stretch that releases tension in the back of the neck and upper spine. This therapeutic movement lengthens the cervical extensors and upper trapezius muscles that become tight from looking at screens. The pose uses gravity to assist the stretch, making it gentle yet effective. Regular practice relieves neck stiffness, calms the nervous system, and counteracts forward head posture.
Step-by-Step Instructions
- 1
Sit tall with spine lengthened
- 2
Relax shoulders away from ears
- 3
Slowly drop chin toward chest
- 4
Let gravity assist the stretch
- 5
Breathe slowly and deeply
- 6
Hold for several breaths
Alignment Cues
- Drop chin toward chest gently
- Feel stretch along back of neck
- Keep shoulders relaxed
- Breathe into neck release
Benefits
- Releases back of neck tension
- Lengthens cervical extensors
- Calms nervous system
- Counteracts forward head posture
- Uses gravity for gentle stretch
- Relieves stiffness effectively
Modifications
- Limit range
Variations
- Gentle neck fold
Cautions & Contraindications
Cautions
- Avoid forcing the stretch
Avoid this pose if you have:
- Neck injuries
Quick Facts
Primary Focus
spineSecondary Focus
shoulders
Suggested Hold
20 seconds
Tags
seatedneckstretch
Equipment
yoga mat
