Neck diagonal stretch for a stiff neck: how to do it

A stiff neck that makes it hard to look over your shoulder is common after long hours at a screen. The neck diagonal stretch turns your head about 45 degrees and looks down, which targets the muscles along the back and side of the neck. It takes about 40 seconds and needs only a chair.

It will not fix neck pain on its own. Guidance on neck pain generally recommends staying active and moving regularly, and short movement breaks are an easy way to do that.

General information, not medical advice. Move gently and stop if anything hurts.

How to do it

Sit tall and turn your head about 45 degrees to the right.
Look down toward your right pocket and rest your right hand lightly on the back of your head.
Let the weight of your hand add a gentle stretch, then switch sides.

Dose: 20 seconds per side.

Tip: Keep the pressure feather-light and your shoulders down.

Common mistakes

Pressing hard with your hand. The weight of the hand is enough, keep it feather-light.
Shrugging the shoulders up. Keep them down and relaxed.
Holding your breath. Breathe slowly and evenly.
Pushing into pain. A mild stretch is enough.

Easier options

Turn your head less than 45 degrees.
Hold for 10 seconds instead of 20.
Leave your hand in your lap and only turn and look down.

This matches the Neck Diagonal Stretch exercise in the Mo app.

When to stop and see a professional

Stop and speak to a doctor or physiotherapist if you notice:

numbness, tingling or weakness in an arm or hand
pain that spreads down an arm
pain that started after an accident, fall or other injury
chest pain or shortness of breath (seek emergency care)
pain that keeps getting worse, wakes you at night, or comes with fever or unexplained weight loss

If the stretch causes sharp or pinching pain, stop and try the chin tucks guide instead, or ask a professional.

Do this with Mo, a 5-minute guided routine app

Mo the sloth guides short daily posture, neck and back exercises, with gentle reminders and a pain check-in. Learn more about Mo.

Download on the App Store Get it on Google Play