Seated Neck Release
Seated Neck Stretch
About This Pose
Seated Neck Release is a therapeutic stretch that gently lengthens the muscles along the sides of the neck and upper shoulders. This essential pose targets the scalenes, upper trapezius, and levator scapulae muscles that commonly hold tension from stress and desk work. The seated position provides stability for a focused, controlled stretch. Regular practice relieves neck stiffness, reduces headache frequency, and improves overall neck mobility and comfort.
Step-by-Step Instructions
- 1
Sit tall with shoulders relaxed
- 2
Drop right ear toward right shoulder
- 3
Keep left shoulder pressing down
- 4
Optionally place right hand on head gently
- 5
Hold for several slow breaths
- 6
Return to center and repeat left side
Alignment Cues
- Relax shoulders
- Breathe slowly
Benefits
- Releases neck muscle tension
- Stretches upper trapezius
- Reduces headache frequency
- Improves neck mobility
- Counteracts desk posture
- Provides immediate relief
Modifications
- Support elbow on block
Variations
- Side neck stretch
Cautions & Contraindications
Cautions
- Avoid pulling the head
Avoid this pose if you have:
- Neck injuries
- Cervical disc issues
Quick Facts
Primary Focus
spineSecondary Focus
Suggested Hold
20 seconds
Tags
Equipment
