PILATES MOTION ATLAS

Neck Side-Forward Stretch | Self-stretch in 3D

Neck Side-Forward Stretch: seated (chair), back of the neck and top of the shoulder. Preparation, 4 movement phases, points to check and cautions, with a 3D model you can pause and rotate.

Pilates Motion Atlas editorial teamUpdated September 24, 2026

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A schematic 3D view of Neck Side-Forward Stretch — One moment from the lesson model. Open 3D to follow the whole movement from any angle.

Position and focus

Seated (chair) · Back of the neck and top of the shoulder

A self-stretch for the back of the neck and top of the shoulder. Support your body and stay within a comfortable range.

Starting position

Sit on a chair with both hands on your thighs. Lengthen your back and lower your shoulders.

Movement phases

1. Set your posture

Relax your shoulders.

2. Tilt to the side, then forwards

Tilt your head as if bringing your ear towards your shoulder, then lower your head slightly forwards from there.

3. Hold the position

Stop where you feel a stretch from the back of the neck to the top of the shoulder.

4. Return to the front

Lift your head, then bring it back to face forwards.

What to check yourself

Check that the opposite shoulder is not lifting and that there is no numbness.

Caution

Stop if you feel sharp pain, numbness, dizziness, shortness of breath or anxiety. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional first.

These English notes describe a prototype model. Stretch and foam roller lessons have not yet been reviewed by the supervising instructors. They are not medical advice or an individual exercise prescription.

References and scope

Cambridge University Hospitals — Seated stretches ↗
In a chair: arm across the body, hugging yourself to widen the back, opening the chest, side stretch, back of the thigh, calf, and neck (forwards, sideways and diagonally forwards).

Self-stretch

Back of the neck