Lateral Neck Flexor Stretch (Side Tilt)

stretchneck

A video demonstration is coming soon. Follow the step-by-step instructions below.

How to do it

Sit (or stand) and place the right hand on the left shoulder to hold it down (or grasp the chair seat to hold shoulders level).
Tilt the head directly sideways toward the right to stretch the left lateral neck flexors.
For added stretch, give assistance with the opposite hand by pulling the forearm gently downward.
Reverse hands and head position to stretch the right side.

Form cues

Hold the down-side shoulder down so the stretch is at the neck
Tilt directly sideways - do not rotate

Dosage

Daily; hold each side ~15-30s, both sides

Muscles worked

upper trapezius — anatomical illustration — upper trapeziusAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

scalenes — anatomical illustration — scalenesAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

Stretches: upper trapezius, scalenes, lateral neck flexors

Target muscles

Upper Trapezius Scalenes Lateral Neck Flexors

Helps with

Head Tilt Head Rotation Uneven Shoulders

Posterior Neck Stretch (Chin Tuck, Supine)Shoulder Adductor / Lat Stretch (Supine Overhead Reach)Neck Extensor Stretch (Seated/Supine Flatten Neck)Pectoralis Minor Stretch (Supine Assisted)One-Joint Hip Flexor Stretch (Supine, Knee to Chest)Standing Door-Frame Hip Flexor Stretch (Posterior Pelvic Tilt)

Reference: Kendall, Muscles Testing & Function 5th ed p.163