PILATES MOTION ATLAS

Neck Flexion Stretch | Self-stretch in 3D

Neck Flexion Stretch: seated (chair), back of the neck. Preparation, 4 movement phases, points to check and cautions, with a 3D model you can pause and rotate.

Pilates Motion Atlas editorial teamUpdated September 24, 2026

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A schematic 3D view of Neck Flexion Stretch — One moment from the lesson model. Open 3D to follow the whole movement from any angle.

Position and focus

Seated (chair) · Back of the neck

A self-stretch for the back of the neck. Support your body and stay within a comfortable range.

Starting position

Sit on a chair with both hands on your thighs. Lengthen your back and look straight ahead.

Movement phases

1. Set your posture

Relax your shoulders.

2. Tuck the chin and lower

As if bringing your chin towards your chest, lower your head forwards.

3. Hold the position

Stop where you feel a stretch in the back of the neck.

4. Return to the front

Slowly lift your head.

What to check yourself

Check that you are not rounding your back as well.

Caution

Stop if you feel sharp pain, numbness, dizziness, shortness of breath or anxiety. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional first.

These English notes describe a prototype model. Stretch and foam roller lessons have not yet been reviewed by the supervising instructors. They are not medical advice or an individual exercise prescription.

References and scope

Cambridge University Hospitals — Seated stretches ↗
In a chair: arm across the body, hugging yourself to widen the back, opening the chest, side stretch, back of the thigh, calf, and neck (forwards, sideways and diagonally forwards).

Self-stretch

Back of the neck and top of the shoulder