Exercise Library
Neck Side Stretch
This exercise involves sitting or standing while gently tilting the head to one side to stretch the muscles along the opposite side of the neck. The movement is performed slowly, bringing the ear toward the shoulder without lifting the shoulder, and holding briefly before returning to a neutral position and switching sides.
Primary muscle
Upper trapezius
Secondary muscles
sternocleidomastoid, and scalene muscles
Equipment
Bodyweight
Category
Neck
How to Do the Neck Side Stretch
- Sit or stand tall with your shoulders relaxed and arms hanging at your sides.
- Slowly tilt your head to the right, bringing your right ear toward your right shoulder.
- Keep both shoulders level; do not let the left shoulder rise to meet the head.
- For a deeper stretch, drape your right hand lightly over the left side of your head and let its weight add gentle pressure.
- Hold the stretch for 20 to 30 seconds, breathing slowly into the tight side.
- Return your head to center with control, then repeat on the left side.
- Perform 2 to 3 holds per side, easing slightly deeper as the muscles relax.
Common Mistakes
- Pulling hard on the head: Yanking with the hand can strain the neck. The hand should rest for gentle assistance, not force the range.
- Hiking the opposite shoulder: Letting the shoulder rise slackens the very muscles you are trying to stretch. Actively reach that arm toward the floor.
- Rotating instead of tilting: Turning the chin changes which muscles are stretched. Keep your nose pointing straight ahead as you tilt.
- Bouncing in the stretch: Quick pulsing triggers the muscles to tighten up. Settle into a long, still hold instead.
Track This Exercise in the App
Log your neck side stretch sets in 1RM.fit and watch your estimated 1RM update automatically as you get stronger.