Video Coming Soon
We're working on adding video demonstrations for this exercise.
Kneeling Neck Stretch
A bodyweight stretch that targets the upper trapezius, sternocleidomastoid, and levator scapulae to improve neck mobility and alleviate tension from poor posture or prolonged sitting.
About Exercise
Equipment
Body Weight
Difficulty
1/5 • Beginner
Primary Muscle Groups
Traps
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
6/10Programming
Typical Rep Range
2-4 reps
Rest Between Sets
15-30 seconds
How to Perform
Kneel on a mat with knees hip-width apart, torso upright, and shoulders relaxed. Look straight ahead with head over shoulders.
- Tilt your head to one side, bringing ear toward shoulder.
- Optionally, place same-side hand on head to gently deepen the stretch.
- Keep opposite shoulder down and relaxed.
- Hold for 15-30 seconds while breathing deeply.
- Slowly return head to center.
- Repeat on the other side.
Coaching Tips
Form Cues
- Shoulders stay down
- Ear to shoulder
- Breathe into the stretch
- No jerking motions
- Chin slightly tucked
Breathing
Inhale to prepare, exhale slowly to deepen the stretch and release tension.
Tempo
0-0-20
Range of Motion
Tilt until you feel a gentle stretch along the side of the neck, without shrugging the shoulder or forcing beyond comfortable range.
Safety
Safety Notes
- Avoid if you have neck injuries, pinched nerves, or dizziness
- Stop if sharp pain occurs
- Do not perform full neck circles
- Consult professional for chronic pain
- Keep movements slow and controlled
Spotting
No spotting required; self-guided stretch with focus on gentle control.
Common Mistakes
- Shrugging the shoulder
- Forcing the head too far
- Holding breath
- Arching the back
- Fast or jerky movements
When to Avoid
- Acute neck pain
- Pinched nerve
- Disc herniation
- Severe dizziness
- High blood pressure
Flexibility Needed
- Basic kneeling posture
- Shoulder depression ability
Also known as
Kneeling Lateral Neck Flexion, Kneeling Side Neck Tilt, Kneeling SCM Stretch
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Diagonal Neck Stretch
Bodyweight
Traps
Easy Pose with Neck Stretch
Bodyweight
Traps
Neck Rotation Stretch
Bodyweight
Traps
Kneeling Quadricep Stretch
Bodyweight
Quads
Half Kneeling Psoas Stretch
Bodyweight
Hip Flexors
Half Kneeling Hip Flexor Stretch
Bodyweight
Hip Flexors
Kneeling Push-Up
Bodyweight
Chest
Upper Trapezius Stretch
Bodyweight
Traps
Tricep Stretch
Bodyweight
Triceps
TRX Kneeling Ab Rollout
Others
Abs
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
