# Neck Side Stretch: how to do it

- Main muscles: neck
- Also works: traps
- Equipment: bodyweight
- Level: beginner
- 3D demo (side view): https://media.trainaq.com/exercises/neck_side_stretch/ba0302b568/side-m-720.mp4

## Steps

1. Stand or sit tall with your shoulders relaxed down and your eyes looking forward.
2. Slowly tilt your head so one ear moves towards that shoulder.
3. Rest that hand lightly on the side of your head without pulling.
4. Let your other arm hang and that shoulder drop until you feel a stretch along the side of the neck.
5. 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.

## 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

- 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.

## Sources

1. [ACE, "Lateral Neck Flexion"](https://www.acefitness.org/resources/everyone/exercise-library/202/lateral-neck-flexion/)
2. [UMass Memorial Health, "Head Tilt (Upper Trapezius Stretch)"](https://www.ummhealth.org/health-library/head-tilt-upper-trapezius-stretch)

Source: https://trainaq.com/exercises/neck-side-stretch