Exercise guide
Seated Neck Side Upward Stretch
- Beginner
- Isolation
- Timed hold
- Neck
- Shoulders
- Upper arms
- Waist
This stretch targets the lateral neck muscles and upper trapezius to alleviate tension and improve cervical mobility. By combining lateral flexion with a slight upward rotation, it specifically releases the sternocleidomastoid and scalene muscles.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Sit upright on a firm chair or bench with your feet flat on the floor and your spine neutral.
- Anchor your right hand by either sitting on your palm or gripping the edge of the seat to keep your right shoulder depressed.
- Place your left hand resting comfortably on your lap or at your side.
How to do it
- Gently tilt your left ear toward your left shoulder while keeping your right shoulder pulled down by the anchor.
- Slowly rotate your chin upward toward the ceiling until you feel a deep stretch along the front-side of your neck.
- Inhale deeply through your nose and exhale slowly, allowing the muscles to relax further into the stretch for 20-30 seconds.
- Slowly return your head to a neutral position and repeat the process on the opposite side.
Form checklist
- Keep your shoulders level and avoid shrugging the stretching side toward your ear.
- Maintain a tall chest and avoid rounding your upper back or slouching.
- Move with control; never bounce or use jerky movements during a neck stretch.
- Ensure your jaw remains relaxed and your teeth are not clenched.
Pro tips
- The 'anchor' hand is the most important part; the more you depress that shoulder, the deeper the stretch will be without needing to pull on your head.
- Visualize the space between your earlobe and your collarbone growing longer with every exhale.
Make it harder
- Place your free hand on the side of your head and apply very light, steady pressure to increase the lateral tilt.
- Extend the hold time to 60 seconds per side to facilitate a deeper myofascial release.
Frequently asked
- What muscles does the seated neck side upward stretch work?
- The seated neck side upward stretch primarily targets the neck, and also works the abs, deltoids, and trapezius as secondary muscles.
- What equipment do you need for the seated neck side upward stretch?
- The seated neck side upward stretch requires no equipment — just your body weight.
- Is the seated neck side upward stretch good for beginners?
- Yes. The seated neck side upward stretch is a beginner-friendly movement and a strong foundation to build on.