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Neck Rotation Stretch
A gentle bodyweight stretch that targets the sternocleidomastoid and upper trapezius to improve neck flexibility and reduce tension; ideal for daily mobility and posture correction.
About Exercise
Equipment
Body Weight
Difficulty
1/5 • Beginner
Primary Muscle Groups
Traps
Popularity Score
8
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
8/10Upper Traps
Programming
Typical Rep Range
2-4 reps
Rest Between Sets
10-30 seconds • Rest briefly between sides
How to Perform
Sit tall in a sturdy chair with feet flat on the floor and shoulders relaxed, or stand with good posture.
- Look straight ahead with chin level.
- Slowly turn your head to one side to look over your shoulder.
- Stop when you feel a gentle stretch in the side of your neck.
- Hold the position while breathing evenly.
- Slowly return your head to the center.
- Repeat on the other side.
Coaching Tips
Form Cues
- Keep chin level
- Relax shoulders down
- Turn slowly and controlled
- Breathe evenly
- Stop at mild stretch
Breathing
Inhale deeply through your nose, then exhale slowly through your mouth while holding the stretch; maintain steady breaths.
Tempo
1-20-1
Range of Motion
Rotate head until a gentle stretch is felt along the side of the neck, keeping chin level and avoiding force beyond comfort.
Safety
Safety Notes
- Avoid if you have neck injury or pain
- Stop immediately if dizzy or tingling
- Do not perform full neck circles
- Consult professional for conditions
- Move within pain-free range
Spotting
No spotting required; perform solo with focus on gentle control.
Common Mistakes
- Jerky or fast movements
- Forcing past comfort
- Shrugging shoulders up
- Uneven chin tilt
- Holding breath
When to Avoid
- Acute neck pain
- Cervical spine injury
- Dizziness or vertigo
- Recent whiplash
- Arterial issues
Flexibility Needed
- Basic shoulder relaxation
- Neutral spine posture
Also known as
Cervical Rotation Stretch, Head Turn Stretch, Neck Turn Stretch
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