How to Do the Seated Neck Stretch Exercise

Neck Stretch Exercises: Seated Neck Stretch

Overview

The seated neck stretch is an excellent way to help relieve tightness and tension in the sides and back of the neck. This basic stretch can be done while you’re seated in any armchair.

Level

Beginner

Targetsseated neck stretch - mind body spine - victoria bc

Back and sides of neck. Can help relieve shoulder tension as well.

Step by Step Instructions

  1. Start seated with your feet flat on the floor.
  2. Put your right hand on the right arm of the chair to help hold your position.
  3. Next, bring your left hand to the right side of your head.
  4. Gently bend your head towards your left shoulder. Hold for 20-30 seconds.
  5. Repeat on the other side. Hold for 20-30 seconds.
  6. Repeat as much as you like.

Tips/Common Mistakes

  • You can experiment with the angle of your neck tilt to target the area that is feeling stiff and sore. For instance, try bending your head straight down or at a 45-degree angle to help loosen the back of the neck or the sides of the neck.
  • Do not pull or try to torque your neck with your hand. The hand is there to apply a gentle pressure and help guide your neck into the right position.
    If you feel a sharp or sudden pain, call your Chiropractor before continuing.

[Video Transcript]

Is your neck feeling tight? Let me show you how to stretch it out.

Today, the side of my neck feels a little tight, so I’m going to hold on to the side of my chair with one hand. Then I’ll take my opposite hand and gently pull my head away from the arm holding the chair. I’ll hold that stretch for 20 to 30 seconds.

The back of my neck feels tight too, so I’ll bend my head down and look toward my knee. I’ll hold that position for 20 to 30 seconds to stretch the back of my neck.

Make sure to stretch both sides for 20 to 30 seconds each. You may need to experiment with the position of your head until you find the right angle for the best stretch.

Try this — it will give your neck a nice stretch and help loosen it up.

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