Exercise guide
Neck Flexor And Rotational Stretch
- Beginner
- Isolation
- Timed hold
- Neck
- Shoulders
This stretch targets the sternocleidomastoid and upper trapezius to improve cervical mobility and alleviate tension caused by forward-head posture. By combining lateral flexion with rotation, it effectively releases the deep flexors and lateral muscles of the neck.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Sit or stand tall with your spine neutral and shoulders pulled down and back.
- Place your right hand behind your lower back or hold onto the bottom of your chair to anchor the right shoulder.
- Look straight ahead with your chin slightly tucked.
How to do it
- Gently tilt your left ear toward your left shoulder until you feel a light stretch on the right side of your neck.
- Slowly rotate your chin upward and toward the right, looking toward the ceiling to engage the neck flexors.
- Hold this position for 20-30 seconds while taking slow, deep breaths.
- Slowly return to the starting position and repeat on the opposite side.
Form checklist
- Keep your shoulders level; do not let the anchored shoulder shrug upward.
- Move slowly and smoothly to avoid triggering a stretch reflex or muscle guarding.
- Maintain an upright torso without leaning your entire body to the side.
- Stop immediately if you feel any sharp pain, dizziness, or tingling down the arm.
Pro tips
- To increase the stretch in the sternocleidomastoid, focus on 'reaching' your chin away from the anchored collarbone.
- Exhale deeply as you rotate your head to encourage the muscles to relax into the new range of motion.
Make it harder
- Apply very light overpressure by placing your non-anchored hand on the side of your head, pulling gently in the direction of the stretch.
- Perform the stretch while actively depressing the scapula (shoulder blade) of the side being stretched.
Frequently asked
- What muscles does the neck flexor and rotational stretch work?
- The neck flexor and rotational stretch primarily targets the trapezius, and also works the deltoids and rhomboids as secondary muscles.
- What equipment do you need for the neck flexor and rotational stretch?
- The neck flexor and rotational stretch requires no equipment — just your body weight.
- Is the neck flexor and rotational stretch good for beginners?
- Yes. The neck flexor and rotational stretch is a beginner-friendly movement and a strong foundation to build on.