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Diagonal Neck Stretch
A static bodyweight stretch targeting the scalenes, sternocleidomastoid, and upper trapezius to improve neck flexibility, reduce tension, and enhance posture from prolonged sitting.
About Exercise
Equipment
Body Weight
Difficulty
1/5 • Beginner
Primary Muscle Groups
Traps
Secondary Muscles
Shoulders
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTraps
9/10Upper Traps
Shoulders
5/10Programming
Typical Rep Range
2-4 reps
Rest Between Sets
30-60 seconds • Between sides
How to Perform
Sit upright in a chair or stand with feet hip-width apart and straight back. Relax your shoulders and look straight ahead.
- Gently turn your head 45 degrees to one side.
- Tilt your head forward, bringing chin toward chest or armpit on the same side.
- Feel a gentle stretch on the opposite side and back of neck.
- Hold position for 15-30 seconds while breathing deeply.
- Slowly return head to neutral position.
- Repeat on the other side.
Coaching Tips
Form Cues
- Relax shoulders down.
- Keep tilt gentle.
- Breathe steadily.
- Avoid jerky motions.
- Maintain upright posture.
Breathing
Inhale deeply and exhale slowly through the nose, maintaining steady relaxed breathing without holding your breath.
Tempo
0-20-0
Range of Motion
Tilt until mild tension in neck muscles, chin approaching armpit without forcing beyond comfortable range.
Safety
Safety Notes
- Stop if pain occurs.
- Avoid if recent neck injury or dizziness.
- Consult professional for chronic issues.
- Warm up neck first.
- Do not force the stretch.
Spotting
No spotting required; self-perform safely in controlled environment.
Common Mistakes
- Applying excessive pressure.
- Using sudden movements.
- Holding breath.
- Stretching into pain.
- Rounding shoulders.
When to Avoid
- Acute neck injury
- Pinched nerve
- Dizziness or vertigo
- Neck pain with arm numbness
Build Up First
- Basic upright posture
Also known as
Diagonal Flexion Neck Stretch
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