Lateral Neck Flexion Stretch

stretchneck

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

How to do it

Sit tall; tilt the head away from the tight side (opposite to the habitual tilt).
Depress the shoulder on the stretched side to deepen the stretch.
Optionally take the arm behind the body for a stronger stretch.
To strengthen the weak side, side-lie with the weaker side up and lift the head to neutral, or press the head into a hand isometrically.

Form cues

Ear toward the opposite shoulder, shoulder pulled down
Keep the chin level, don't rotate

Dosage

Hold 20-30s x 3 each side; isometric hold 5s

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.

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

Stretches: upper trapezius, scalenes, levator scapulae (short side)

Strengthens: lateral neck flexors (weak side)

Target muscles

Upper Trapezius Scalenes Levator Scapulae Lateral Neck Flexors

Helps with

Head Tilt Head Rotation

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

Reference: Postural Correction (Johnson) p.65-66