Backward Forward Turn To Side Neck Stretch

Muscles worked

Setup

1. Stand or sit with a tall, upright posture and a neutral spine.
2. Relax your shoulders down and away from your ears, letting your arms hang naturally.
3. Look straight ahead to establish a neutral starting position.

How to do it

1. Gently tilt your head back to look toward the ceiling (extension), then slowly tuck your chin toward your chest (flexion) while exhaling.
2. Return to center, then rotate your head to look over your right shoulder as far as comfortable, then repeat for the left side.
3. Return to center, then tilt your right ear toward your right shoulder (lateral flexion) without lifting the shoulder.
4. Repeat the side tilt on the left side, moving at a slow, controlled tempo of 2 seconds per position.

Form checklist

• Keep your shoulders depressed and still; do not let them shrug toward your ears.
• Move smoothly and avoid any sudden or jerky movements.
• Maintain a tall spine and avoid leaning your torso in any direction.
• Only move within a pain-free range of motion.

Pro tips

• Focus on 'lengthening' the neck upward before each tilt to maximize the stretch in the upper trapezius fibers.
• Inhale as you return to center and exhale deeply during each stretch phase to encourage muscle relaxation.

Make it harder

• Gently place your hand on the side of your head to provide very light manual overpressure during the side-tilt phase.
• Perform the stretch while seated and hold the underside of your chair to keep the shoulders anchored down.

Frequently asked

What muscles does the backward forward turn to side neck stretch work?

The backward forward turn to side neck stretch primarily targets the trapezius, and also works the deltoids as secondary muscles.

What equipment do you need for the backward forward turn to side neck stretch?

The backward forward turn to side neck stretch requires no equipment — just your body weight.

Is the backward forward turn to side neck stretch good for beginners?

Yes. The backward forward turn to side neck stretch is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Across Chest Shoulder StretchBeginner · deltoids, lats, rotator cuff, and trapezius
• Alternating Dead HangAdvanced · lats and trapezius
• Archer Pull-UpAdvanced · lats and trapezius
• Ardha Matsyendrasana Yoga PoseIntermediate · abs, glutes, obliques, and trapezius