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Neck side stretch

The neck side stretch uses the weight of your own head to gently lengthen the side of your neck and top of the shoulder. It is an easy one to do in a chair.

How to do it

1. Sit tall and let both shoulders drop away from your ears.
2. Tilt your right ear toward your right shoulder until you feel a gentle stretch.
3. Breathe slowly, then switch sides.

Dose: Hold for 20 seconds per side.

Tip: Do not pull on your head. Let its weight do the work.

Common mistakes

• Lifting the shoulder up toward the ear. Let both shoulders drop.
• Pulling on the head with your hand. Let gravity do the work.
• Rotating or tilting the head forward. Keep the movement straight to the side.
• Stretching into sharp pain, pinching or tingling. Ease off.

Breathe out as you tilt. Two slow breaths often feel better than a long, tense hold.

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, hand, leg or foot
• pain that spreads (radiates) down an arm or leg
• pain that started after an accident, fall or other injury
• loss of bladder or bowel control, or numbness between your legs (seek emergency care)
• pain that keeps getting worse, wakes you at night, or comes with fever or unexplained weight loss

Related guides

• Upper trap stretch
• Chin tucks for forward head posture
• Tech neck exercises: 3 gentle moves
• Desk stretches you can do at work
• Wall angels for posture
• Jaw relaxation for clenching
• Mo: Posture & Back Pain Relief app

Sources

• NHS: Neck pain
• Cochrane review: Exercises for mechanical neck disorders (Gross et al., 2015)