Tight neck? Try this:
Seated Neck Mobilization
This is a gentle neck mobility sequence for breaking up stiffness from holding one position (like looking at a screen). Moving through controlled flexion, extension and rotation can reduce the feeling of neck tightness so everyday activities don't become a pain in the neck (sorry).
Key Body Areas:
Neck
Upper Back
Shoulders
How to Do Seated Neck Mobilization:
- Sit tall in your chair with your shoulders relaxed and gaze straight ahead.
- Slowly lift your gaze slightly up, then gently drop your chin toward your chest. Pause briefly at each end range without forcing it.
- Slowly turn your head to the right, pause briefly, return to center, then turn left. Repeat 2-3 times per side.
- Perform all movements slowly and intentionally, using your breath.
Modifications for Seated Neck Mobilization:
- decreaseIf any movement causes pain, make the range smaller. Do not force anything.
- alternativeFinish with sequence with a Chin Tuck (draw the chin straight back giving yourself a double chin, hold for 5 seconds) to combat forward head posture.
Type: passive StretchDifficulty: beginnerPosition: seatedMuscles Stretched:Cervical Flexors • Cervical Extensors • Sternocleidomastoid • Scalenes • Trapezius
