Videos
Instructions
- Sit or stand upright with your spine neutral.
- Relax your shoulders and keep them down.
- Gently tilt your head toward one shoulder without rotating the neck.
- Use your hand to lightly apply pressure on the side of the head for a deeper stretch.
- Hold the position for the recommended duration.
- Return to the center and repeat on the opposite side.
Technical Tips
- Do not raise the shoulder on the stretching side.
- Keep your head in the same plane—avoid twisting.
- Apply only gentle pressure with your hand.
Breathing Tips
- Inhale deeply before starting the stretch.
- Exhale slowly as you tilt your head to the side.
- Maintain steady, deep breathing during the hold.
Medical restrictions
- Cervical spine injury
- Severe neck pain
- Recent whiplash trauma
Description
The Neck Side Stretch is a simple yet effective flexibility exercise designed to relieve tension in the neck and improve lateral mobility. It targets the lateral flexors of the cervical spine, helping to counteract the effects of prolonged sitting, poor posture, and stress-induced muscle tightness. By gently tilting the head to one side, the stretch elongates the muscles along the opposite side of the neck, promoting muscular relaxation and increased range of motion. This exercise is commonly included in warm-ups, cool-downs, and rehabilitation routines to enhance neck flexibility and reduce discomfort associated with sedentary lifestyles or repetitive movements. It requires no equipment and can be performed virtually anywhere, making it highly accessible for individuals of all fitness levels. Consistent practice of the Neck Side Stretch can support better posture, alleviate daily muscle stiffness, and contribute to overall spinal health.
How do I properly stretch the side of my neck?
To properly stretch the side of your neck, sit or stand upright, tilt your head toward one shoulder without twisting, and hold the position for 15–30 seconds while breathing deeply. This helps improve flexibility and reduce tension.
Can the Neck Side Stretch help with neck pain?
Yes, the Neck Side Stretch can help relieve mild neck pain caused by tension or poor posture by gently elongating the muscles along the side of the neck and improving mobility.
Is it safe to do the Neck Side Stretch every day?
Yes, performing the Neck Side Stretch daily is generally safe and beneficial for maintaining neck flexibility and reducing stiffness, especially if done with proper form and without excessive force.
Should I feel pain during the Neck Side Stretch?
No, you should not feel pain. A gentle stretch or mild tension is normal, but any sharp or intense pain indicates that you should stop and consult a professional.
What is the best time to do the Neck Side Stretch?
The Neck Side Stretch is effective when done during warm-ups, cool-downs, or after long periods of sitting to relieve built-up tension and maintain neck mobility.