Side Neck Stretch

Side Neck Stretch is a flexibility - lateral neck muscles exercise involving Neck muscles. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Neck muscles
Secondary muscles: Upper trapezius, Levator scapulae, Scalenes
Exercise type: Flexibility - lateral neck muscles

Exercise technique

Posture
Sit upright and relax both shoulders.
Start
Center your head with your chin slightly tucked.
Tilt
Slowly bring one ear toward the shoulder on the same side.
Shoulder control
Keep the opposite shoulder relaxed without forcing it downward.
Hand support
If desired, place your upper hand beside your head with only light contact.
Hold
Breathe calmly in a comfortable side-neck stretch.
Return
Remove your hand first, slowly return your head to the center and switch sides.

Key technique points

Do not raise your shoulder toward your ear.
Keep your chin facing forward.
Do not pull forcefully with your hand.
Do not make circles.
Stay within a comfortable range.
Return to the center slowly.

Common mistakes

Hard hand pull

Do not apply outside force that presses your head toward the shoulder.

Raising the shoulder

Do not lift your shoulder instead of tilting your neck sideways.

Turning the head

Do not add uncontrolled rotation to the side stretch.

Lifting the chin

Do not throw your head sideways and backward together.

Pulling the opposite arm

Do not increase the stretch by forcing excessive shoulder depression.

Switching sides quickly

Do not swing to the other side without returning to the center.

Frequently asked questions