Neck Stretch tutorial
The neck stretch is performed by gently tilting the head to the side, optionally with light assistance from the hand, to stretch the side and back of the neck. It relieves tension from computer and phone use and stress, and is suitable for everyone at any time of day.
How to perform
- Sit or stand tall with your shoulders relaxed and down.
- Slowly tilt your head to the right, bringing your ear toward your shoulder.
- If needed, rest your right hand lightly on your head and apply very gentle pressure.
- Keep your left shoulder down to feel the stretch along the side of your neck.
- Hold for 20 to 30 seconds.
- Slowly bring your head back to center and repeat on the other side.
Breathing: Breathe slowly through your nose and let your shoulders drop further with each exhale.
Key tips
- Don't lift the shoulder to meet the ear; bring the head toward the shoulder.
- Turn the chin slightly down to also stretch the back of the neck.
- Keep hand pressure very light.
Common mistakes
- Pulling the head hard with the hand
- Rolling or turning the head quickly
- Letting the opposite shoulder rise
Safety: People with cervical disc issues, dizziness or arm numbness should stretch without hand assistance and with a very small range, stopping if symptoms worsen.
Stretching and mobilityPrimary muscle
No equipmentEquipment
BeginnerLevel
Gym and homeLocation
Suggested sets and reps
Offer2–3 rounds × 20–30 sec hold
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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