How to do the Seated Neck Side Stretch
Step by step
- Sit tall on a chair or the floor with your shoulders relaxed down.
- Tip your right ear slowly toward your right shoulder.
- Rest your right hand lightly on your head and let its weight ease the stretch.
- Feel a gentle pull along the left side of your neck; hold and breathe.
- Release slowly, return to center, and repeat on the other side.
The thing people get wrong
Use only the light weight of your hand - never yank the head down. The neck needs very little pressure.
Coaching cue
Push the opposite shoulder down toward the floor to get more stretch without more pulling.
Stay safe
Stop right away if you feel dizzy or get tingling down the arm.
Make it easier or harder
- Easier: Take the hand off and let the head tip under its own weight.
- Harder: Turn your nose slightly toward the armpit to shift the stretch further back.
Muscles worked
- Primary: Upper Back
- Secondary: Side delts
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.