Neck Side Stretch
Neck Side Stretch is a simple but very effective exercise to relieve tension in the neck and increase flexibility. The stretch is ideal for those who experience stiffness in the neck and shoulders, especially after long periods of sitting still or office work. It also helps to reduce the risk of neck pain and improves posture.
Correct execution and technique
How to perform the Neck Side Stretch :
- Sit or stand with a straight back and relaxed shoulders.
- Place your right hand on the left side of your head, above your ear.
- Gently pull your head down towards your right shoulder, so that you feel a stretch on the left side of your neck.
- Hold the position for 20-30 seconds while breathing deeply and calmly.
- Repeat on the other side.
Common errors
Avoid these common mistakes during the Neck Side Stretch :
- Too hard a pull: Pull the head gently; the stretch should be gentle and comfortable, without pain.
- Crooked back: Make sure to keep your back straight under the stretch to avoid strain on your back.
- For quick execution: Perform the stretch slowly to get the best possible effect.
Modifications and variations
Customize the stretch according to your needs:
- Beginner variation: If the stretch feels intense, use less pressure and focus on a gentler side bend.
- Advanced variation: For a deeper stretch, gently press the opposite shoulder down while pulling your head to the side.
Hold the Neck Side Stretch for 20-30 seconds on each side, and repeat 2-3 times. Perform this exercise daily to improve neck flexibility and reduce tension.
Breathing technique
Breathe deeply during the stretch. Inhale before starting the movement and exhale slowly as you pull your head to the side, allowing the muscles to relax and the stretch to become more effective.