Stretch guide · Neck and shoulders

Neck side stretch: how to do it

A gentle stretch for the side of the neck and the top of the shoulder, where tension builds up from desk work and looking down at a phone. You can do it sitting or standing, almost anywhere.

20–30 seconds each side
Beginner
Side of the neck
Standing or sitting

How to do it

Sit or stand tall. Let your shoulders relax down and keep your chin level.
Tilt your head. Slowly lower your right ear towards your right shoulder, keeping your nose pointing forwards.
Add your hand, if you like. Rest your right hand on the left side of your head. Let its weight add a little stretch rather than pulling.
Keep the other shoulder down. Let your left shoulder sink away from your ear. You should feel the stretch along the left side of your neck.
Hold, then swap. Breathe slowly for 20 to 30 seconds, lift your head back to the middle slowly, then repeat on the other side.

Neck Side Stretch in Stretch 3D, free to try in the stretch library.

What it stretches

Tilting your ear towards one shoulder lengthens the muscles down the opposite side of the neck, from the base of the skull to the top of the shoulder. These are the muscles that feel tight and knotted after a long day at a desk.

It's a small, gentle movement. You don't need to go far to feel it, and keeping the opposite shoulder down matters more than how far your head tilts.

Main muscles: Upper trapeziusLevator scapulaeScalenes
Where you feel it: Along the side of the neck and into the top of the shoulder

How often to do it

Several times a day is fine, as long as it stays gentle. If you work at a screen, a quick stretch each side every hour or two helps stop tension building.

Warm up with a few shoulder rolls first. They loosen the shoulders, so the neck stretch feels easier.

Any timeSeveral times a day
20–30 secondsEach side
Desk breaksEvery hour or two

In the app: Stretch library, 25 seconds each side, free

Common mistakes

Pulling with your hand

The hand only rests there. Pulling on your head can strain the neck instead of stretching it.

Lifting the shoulder

Don't let the shoulder rise to meet your ear. Keep both shoulders down and relaxed.

Turning or poking the chin

Keep your nose facing forwards and your chin level, not tilted up or pushed forward.

Bouncing

Ease into the stretch and hold it still. Small bounces make the muscles tighten up.

Make it easier or harder

Easier

Leave your hand by your side and just let your head tilt.
Do it sitting, with your back supported.
Tilt only a little and hold for a shorter time.

Harder

Sit on a chair and hold the edge of the seat with the hand on the stretching side, to keep that shoulder down.
Turn your nose slightly down towards your armpit to move the stretch towards the back of the neck.
Follow it with the Neck & Shoulders Relief routine, which is free in the app.

Look after yourselfThis guide is for general fitness and flexibility, not medical advice. Move slowly and keep the stretch gentle. Stop if you feel dizzy, if you get pain, tingling or numbness down your arm, or if the stretch causes a headache. If you have a neck injury or a neck condition, check with a health professional first.