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Seated Neck Lateral Stretch

BeginnerstretchTier T1

Sit tall and place one hand on top of the opposite shoulder, pressing it gently down. Slowly tilt your head sideways away from that hand, without touching your head or neck. Repeat on the other side.

Targets: Neck (Cervical Spine)

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

1

Sets

30 sec

Reps / Time

15 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Wear loose, comfortable clothing, keep water nearby, and build up gradually if you have not exercised in a while.
  • Hold the stretch for 5 seconds and repeat 3 times, then repeat the whole sequence with the left hand anchoring the right shoulder and the head tilting left.
  1. A woman sitting upright on a chair, her right hand resting flat on top of her left shoulder, her head level and facing forward.

    Step 1 of 3

    Sit tall and look straight ahead. Reach your right hand across to your left shoulder and press it gently downward.

  2. The same woman sitting upright, her right hand still pressing her left shoulder down, her head tilted to the right so her right ear moves toward her right shoulder.

    Step 2 of 3

    Keeping your left shoulder pressed down, slowly tilt your head to the right until you feel a gentle stretch.

  3. A woman sitting upright on a chair, her right hand resting flat on top of her left shoulder, her head level and facing forward.

    Step 3 of 3

    Sit tall and look straight ahead. Reach your right hand across to your left shoulder and press it gently downward.

Breathing

  • Breathe normally.

Safety Information

If you have not done much exercise for a while, the exercises are gentle and easy to follow. Wear loose, comfortable clothing and keep some water handy, and build up slowly, gradually increasing repetitions over time. Try to do these exercises at least twice a week. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.