Tight neck? Try this:
Seated Neck Stretch
The seated neck stretch targets several different muscles along the side and back of the neck, depending on your head angle. Use it as a quick desk stretch to reduce neck and shoulder tightness from prolonged screen time.
Key Body Areas:
Upper Back
Shoulders
Neck
How to Do Seated Neck Stretch:
- Sit tall in your chair with your feet flat on the floor and your arms resting by your sides.
- Inhale, then as you exhale, slowly drop your right ear toward your right shoulder until you feel a gentle pull on the left side of your neck.
- If you want to deepen the stretch, you can gently place your right hand on your head (near your left ear) and allow the weight of your arm to increase the pull. **Do not pull aggressively.**
- Hold the stretch for 30 seconds, breathing deeply. Slowly return to center.
- Repeat on the opposite side (left ear to left shoulder).
Modifications for Seated Neck Stretch:
- decreasePerform the stretch using only gravity. Do not use your hand to apply any pressure; simply let your ear drop toward your shoulder.
- increaseTo intensify the stretch, gently hook the opposite hand (the one not assisting the stretch) under your chair seat to anchor the shoulder down.
- increaseExtend the arm on the side you are stretching away from the body, reaching through the fingertips. Play around with the angle of your arm to find the best stretch.
- alternativeTo emphasize levator scapulae more, rotate your head slightly so your nose points a bit toward your armpit before you side-bend.
Type: passive StretchDifficulty: beginnerPosition: seatedMuscles Stretched:Trapezius • Levator Scapulae • Sternocleidomastoid • Scalenes
