Seated Neck Stretch
Neck Stretch
About This Pose
Seated Neck Stretch is a gentle therapeutic pose that releases tension accumulated in the neck and upper shoulders. This simple yet effective stretch targets the muscles along the side of the neck, including the scalenes and upper trapezius. Regular practice helps counteract the strain from desk work and device usage. The seated position provides stability while allowing focused attention on the delicate neck muscles. This stretch can be practiced throughout the day for ongoing tension relief.
Step-by-Step Instructions
- 1
Sit tall with shoulders relaxed
- 2
Drop right ear toward right shoulder
- 3
Keep left shoulder pressing down
- 4
Place right hand gently on left side of head
- 5
Hold for several breaths
- 6
Repeat on the opposite side
Alignment Cues
- Shoulders relaxed
- Spine upright
Benefits
- Releases neck and shoulder tension
- Counteracts desk work strain
- Improves neck mobility
- Reduces headache frequency
- Relieves upper trapezius tightness
- Can be practiced anywhere
Modifications
- Reduce range of motion
Variations
- Side-to-side neck flow
Cautions & Contraindications
Cautions
- Move slowly
- Avoid forcing stretch
Avoid this pose if you have:
- Neck injury
Quick Facts
Primary Focus
neckSecondary Focus
Suggested Hold
30 seconds
Tags
Equipment
