How to do Neck Tilts (Up & Down)
SeatedHoldBeginner
Neck Tilts (Up & Down) is a seated stretch for your spine, neck and upper back.
Step by step
- 1Stand or sit with your back straight and arms at your sides.
- 2Tilt your head back slowly, looking up at the ceiling.
- 3Pause, then gently lower your chin toward your chest.
What you should feel
Let your jaw soften… lips gently closed.
Form tips
- Keep your shoulders relaxed. Move slowly to avoid straining your neck.
- Feel the front of your neck slowly lengthen.
- Keep your shoulders heavy… resting down.
Make it easier
If your neck feels tender, tilt back just a little… and keep it small.
Coming out of it
On your next exhale… slowly bring your head back to center.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Neck Tilts (Up & Down) with a coach
In BendEase, a voice coach talks you into Neck Tilts (Up & Down), cues you through the hold, while the guided video shows you exactly how. It's built into routines for your spine and neck.
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