Neck Side Stretch | Self-stretch in 3D
Neck Side Stretch: seated (chair), side of the neck. Preparation, 4 movement phases, points to check and cautions, with a 3D model you can pause and rotate.
Position and focus
Seated (chair) · Side of the neck
A self-stretch for the side of the neck. 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 look straight ahead.
Movement phases
1. Set your posture
Relax your shoulders and let them lower.
2. Tilt the head sideways
Keeping the opposite shoulder down, tilt your head as if bringing your ear towards your shoulder.
3. Hold the position
Breathe where you feel a gentle stretch at the side of the neck.
4. Return to the front
Slowly bring your head back upright.
What to check yourself
Check that your shoulders are not hunched and that there is no dizziness or 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
NHS — Flexibility exercises ↗
Neck rotation and side bending, standing side stretch, and the calf using a wall.
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