Neck Side Stretch

Setup

- Use a stable, non-slip surface and clear enough space for the full movement and a safe stop.

- For Neck Side Stretch, keep the implement, grip, support and direction shown by the name and, when available, the image. If that setup is unavailable, choose an offered alternative instead of improvising another exercise.

- Sit or stand tall with both shoulders low and the chin level.

Execution

- Bring the ear toward the shoulder without turning the face; let the arm hang instead of pulling the head.

Range, tempo and breathing

- Hold 1 × 20–60 seconds with no bouncing. Keep the stretch mild to moderate and unchanged during the hold.

- Keep breathing continuously behind a steady brace. Do not hold the breath to extend the timer.

Common mistakes and prevention

- Do not yank with the hand or lift the opposite shoulder. Use a smaller tilt and keep breathing.

Regression and progression

- Use more support, a shorter lever or a smaller comfortable range.

- Increase range or hold time only a little, without changing joint alignment or turning stretch into pain.

Stop signals

- Stop for sharp or increasing pain, numbness, dizziness, chest pain, unusual shortness of breath or loss of control. Swap the exercise if a comfortable, controlled version is not available.