Neck exercise
Neck Side StretchHow to do it, with form in numbers
- Main muscles
- Neck
- Also works
- Traps
- Equipment
- Bodyweight
- Level
- Beginner
How to do it
How do you do the Neck Side Stretch?
- Stand or sit tall with your shoulders relaxed down and your eyes looking forward.
- Slowly tilt your head so one ear moves towards that shoulder.
- Rest that hand lightly on the side of your head without pulling.
- Let your other arm hang and that shoulder drop until you feel a stretch along the side of the neck.
- Hold for 10–30 seconds, return slowly to the centre, then switch sides.
Cues
- Ear to shoulder, nose forward.
- Shoulders stay down.
- Hand rests, never pulls.
Common mistakes
- Pulling hard on your head: let the weight of your hand do the work.
- Lifting the shoulder to meet your ear: keep both shoulders down.
- Turning your head: keep your nose pointing straight ahead.
Form in detail
What does good form look like?
The version in our demo
Standing, right ear tilted towards the right shoulder, eyes forward, right hand resting lightly on the left side of the head, left arm hanging long with the left shoulder held down (stretching the left side of the neck). ACE's standing version with its light-hand-pressure option; a UMass Memorial physiotherapy sheet shows the same stretch seated.
Starting position
Stand tall, feet hip width, knees soft, arms by the sides. Brace the stomach lightly, draw the shoulder blades gently down and back, chin slightly tucked, head centred with the ears over the shoulders and eyes looking straight ahead.
The movement
Slowly tilt the head sideways so the right ear moves towards the right shoulder, keeping the nose pointing forward. Stop when a stretch is felt along the left side of the neck. Lift the right hand and rest the fingers on the left side of the head above the ear, adding only the weight of the hand. Let the left arm hang heavy, fingertips reaching towards the floor. Hold. The shoulders stay level and down; nothing below the neck moves.
Breathing
Slow, calm breaths; let the shoulder drop on each exhale.
Tempo
Real sets: hold 10–30 s, 2–4 times per side, moving slowly into and out of the stretch.
Form in numbers
What are the angles and distances?
- Head rotation 0°: nose and eyes face the front camera throughout.
- Chin tucked slightly (about 5° neck flexion), not dropped to the chest.
- Shoulders level: the right shoulder does not lift to meet the ear; the left shoulder depresses 1–2 cm.
- Right hand rests on the head (no visible pull); right elbow points out to the side.
The targets our 3D demo was built to, from the references below. Bodies differ, so treat the ranges as a guide for your own build.
For coaches
Use this demo in your clients’ programs
The Neck Side Stretch is in Trainaq’s exercise library. Add it to a workout, and your client sees this demo in the free Trainaq app above the sets they log.
Sources
