Neck Stretches | Gymacetamol

Muscles Worked

Primary

Back

Quick Cues

1

Tilt head side to side

2

Hold each stretch

3

Gentle pressure with your hand

4

Breathe deeply

Equipment Needed

Bodyweight

Sit or stand tall with good posture.
Slowly tilt your head to one side, bringing your ear toward your shoulder.
Hold for 15-20 seconds, feeling the stretch on the opposite side of your neck.
Return to center and tilt to the other side.
For a deeper stretch, gently place your hand on top of your head and apply light pressure.
Also stretch forward (chin to chest) and backward (looking up) if desired.
Hold each position for the desired duration.

Common Mistakes

Pulling the head too aggressively

Not holding each position long enough

Tensing the shoulders during the stretch

Pro Tips

Lie on your side and use your top hand to rotate your bottom arm toward the floor

Keep your elbow at 90 degrees and your shoulder anchored

This stretches the external rotators and posterior capsule

Your Progress

Variations

Cross-Body Stretch

Shoulder CARs

Band Pull-Apart