Exercise guide
Seated Neck Side Stretch
- Beginner
- Isolation
- Timed hold
- Neck
- Shoulders
- Upper arms
- Waist
This isolation stretch targets the upper trapezius and lateral neck muscles to alleviate tension and improve cervical mobility. By anchoring the shoulder, you create a deeper, more effective stretch along the side of the neck.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Sit upright on a flat bench with your feet flat on the floor and your spine in a neutral position.
- Anchor your right hand by gripping the edge of the bench or tucking it under your right thigh to keep the shoulder depressed.
- Place your left hand lightly on the right side of your head, just above the ear.
How to do it
- Gently guide your left ear toward your left shoulder using your hand for very light assistance until you feel a mild stretch.
- Inhale deeply through your nose, and as you exhale, allow the neck muscles to relax further into the stretch.
- Hold the position for 20-30 seconds while maintaining a slow, controlled breathing tempo.
- Slowly return your head to the center, release the anchor, and repeat the process on the opposite side.
Form checklist
- Keep the anchored shoulder pulled down and away from the ear at all times.
- Maintain an upright torso; avoid leaning your entire body to the side to compensate.
- Use minimal pressure with the guiding hand; never pull forcefully on the head.
- Keep your chin slightly tucked to ensure the spine remains aligned.
Pro tips
- To shift the stretch toward the back of the neck (levator scapulae), slightly rotate your chin downward toward your armpit.
- Imagine your breath traveling into the tightest part of the neck to encourage the muscle fibers to release.
Make it harder
- Increase the intensity by actively reaching the anchored arm toward the floor rather than holding the bench.
- Slowly rotate your chin toward the ceiling while in the side-stretch position to target the anterior scalenes.
Frequently asked
- What muscles does the seated neck side stretch work?
- The seated neck side stretch primarily targets the neck and trapezius, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the seated neck side stretch?
- The seated neck side stretch requires no equipment — just your body weight.
- Is the seated neck side stretch good for beginners?
- Yes. The seated neck side stretch is a beginner-friendly movement and a strong foundation to build on.