Neck Side Stretch
What Is the Neck Side Stretch?
Neck Side Stretch is an isolation exercise that primarily targets the upper trapezius, the part of the back muscles that runs up the side of the neck, and also stretches the sternocleidomastoid. It is a beginner-level movement done standing tall, with one hand resting over the top of the head and the other on the hip, and it needs no equipment.
Tilting the ear toward the shoulder is one of the neck's basic directions of movement, and it is the one that most directly lengthens the muscles running from the base of the skull to the top of the shoulder. Long hours at a desk or on a phone, carrying bags on one shoulder and holding the shoulders up under stress all tend to leave this area feeling tight, which is why the stretch shows up in so many desk-break and mobility routines. In a trial of office workers with chronic neck pain, adding a routine of neck and shoulder stretches done twice a day, five days a week, to ergonomic advice reduced pain and improved neck function more than the advice alone after four weeks.
The stretch is felt on the side opposite the tilt. The hand on the head adds a little extra range, while the hand on the hip helps keep the shoulder on the stretched side from rising with the head, which is what keeps tension on the upper trapezius. The scalenes deep at the side of the neck lengthen too. Lifting the chin slightly at the end of the tilt shifts more of the stretch toward the front of the neck and the sternocleidomastoid, while turning the nose down toward the armpit changes the exercise into the Levator Scapulae Stretch, which reaches further back toward the shoulder blade.
Anyone who sits for long periods, trains the upper back and shoulders hard or simply feels stiff through the neck can benefit, and it fits as easily into a desk break as into the cool-down after upper body training. It pairs naturally with the Neck Rotation Stretch and Neck Flexion Stretch, which take the neck in its other directions, and with the Chin Tuck for anyone whose head drifts forward. Beginners can start with the head tilt alone and add the hand once the plain tilt feels comfortable. People with a recent neck injury or symptoms that travel into an arm should get cleared by a clinician before adding neck stretches.
Muscles Worked
- Upper Trapezius
- Primary
- Deltoid
- Minimal
Instructions
- Stand tall with your feet about hip-width apart and your weight even on both feet.
- Place your right hand on your right hip.
- Reach your left arm up and over your head and rest your left palm on the right side of your head, just above the ear.
- Draw both shoulders down away from your ears and look straight ahead.
- Slowly tilt your head toward your left shoulder, bringing your left ear down toward it.
- Let your left hand add light pressure, without pulling, until you feel a mild stretch along the right side of your neck.
- Keep your nose pointing forward, your chest facing forward and your right shoulder low throughout.
- Hold for 15 to 30 seconds while breathing slowly.
- Ease off the hand pressure, then lift your head slowly back to center.
- Switch hands and repeat on the other side, completing 2 to 4 holds per side.
Common Mistakes
Pulling the head down
Yanking on the head with the hand forces the neck past a comfortable range, so let the hand rest lightly and add only gentle pressure.
Shrugging the stretched side
Letting the shoulder on the stretched side rise toward the ear takes slack out of the upper trapezius and weakens the stretch, so keep it low and relaxed.
Turning the face
Rotating the chin toward the shoulder or the nose down toward the armpit moves the stretch onto different muscles, so keep the nose pointing straight ahead.
Leaning the torso
Bending the upper body sideways with the head makes the tilt look bigger while the neck barely moves, so keep the chest square and the trunk upright.
Bouncing at the end
Pulsing in and out of the stretch strains the neck instead of relaxing it, so tilt slowly and hold still once you reach a mild pull.
Holding the breath
Bracing and holding the breath keeps the neck and shoulders tense, so breathe slowly and let the shoulder settle a little lower on each exhale.
Injuries
Neck Side Stretch is a low risk exercise when performed with proper technique. The only load is the weight of the head plus whatever the hand adds, so problems usually come from pulling hard on the head, tilting quickly or bouncing at the end of the range rather than from the stretch itself.
The usual strain points are the muscles and small joints along the side of the neck, and the nerves that run from the neck into the arm pass through the same area, so a side bend can irritate them when they are already sensitive. Tilt slowly, stop at a mild pull rather than the furthest point you can reach, let the hand rest on the head instead of pulling it, and keep the shoulder on the stretched side low. People with a recent neck injury such as whiplash, a known disc problem or diagnosed nerve root irritation should follow their clinician's advice on whether and how to include this stretch.
To make it gentler, skip the hand and let the weight of the head do the work, or sit and lightly hold the edge of the chair with the hand on the stretched side so the shoulder stays down without effort. To progress, hold a little longer or add the Levator Scapulae Stretch and Neck Rotation Stretch to cover the rest of the neck.
Stop straight away if you feel sharp pain, dizziness, a headache, changes in vision, or tingling, numbness or pain traveling into the shoulder blade or arm. These are not symptoms to stretch through, and if they persist or follow a fall or other injury, see a doctor or physical therapist before continuing.
- Primary Focus
- Back
- Equipment
- Body weight
- Modality
- Stretching
- Difficulty
- Beginner
Alternative Exercises
Other Names for the Neck Side Stretch
The Neck Side Stretch is also known as:
- Upper Trapezius Stretch
Frequently Asked Questions
- Q: Which side of my neck should I feel the stretch on?
The side opposite the tilt. Tilting toward the left shoulder stretches the right side of the neck, from the base of the skull down into the top of the shoulder, and a pinching feeling on the side you tilt toward is a sign to ease off.
- Q: How long should I hold the Neck Side Stretch?
Hold each side for 15 to 30 seconds while breathing slowly, and repeat 2 to 4 times per side.
- Q: Should I pull my head down with my hand?
No. The hand should rest on the head and add only light pressure, and if you cannot breathe normally or keep your jaw relaxed, you are pulling too hard. Starting without the hand at all is fine.
- Q: How often can I do it?
It is gentle enough to repeat several times a day, which makes it an easy addition to desk breaks. Stretching most days does more for stiffness than an occasional long session.
- Q: How is it different from the Levator Scapulae Stretch?
The Neck Side Stretch drops the ear straight toward the shoulder with the face pointing forward, which targets the upper trapezius along the side of the neck. The Levator Scapulae Stretch turns the nose down toward the armpit, which moves the stretch further back toward the shoulder blade.