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Neck Stretch

Gently tilting your head to one side: it eases tension in your traps and neck that builds up in front of screens.

Also known as: neck side stretch, upper trap stretch

Level: Beginner
Equipment: Bodyweight
Type: Isolation

Neck Stretch: position — Position

Muscles worked

Neck Stretch muscle map: traps highlighted on the front and back of the body

PrimaryTraps
Trap exercises

How to do it

Sit or stand tall with your shoulders relaxed.
Tilt your head, bringing your ear toward your shoulder, without lifting the shoulder.
For more, rest your same-side hand on your head without pulling.
Hold while breathing, then return slowly to centre.

Form cues

Slow, gentle movements.
Let the opposite shoulder sink toward the floor.
Never pull hard on your head.

Common mistakes

Yanking your head: the neck is delicate.
Fast head circles.
Lifting your shoulder as you tilt: let it drop.

Sets and reps

Hold for 20-30 seconds per side, 2-3 times, several times a day if you sit a lot.

Variations

Same movement, different equipment. Pick based on what you have and what you want from neck stretches.

Chin tuck
Draw your chin straight back into a double chin: counters forward head posture.
Bodyweight · Intermediate
How to do it
1. Stand or sit tall with your shoulders relaxed.
2. Pull your chin straight back, creating a double chin.
3. Keep your head level without tilting.
4. Hold the position for the desired duration.
5. Release and repeat for multiple sets.
Primary
Traps
Secondary
Rhomboids
Isometric side neck hold
Press your head into your hand without moving: strengthens your neck.
Bodyweight · Beginner
How to do it
1. Sit or stand tall. Place the palm of one hand against the side of the head, above the ear.
2. Press the head into the hand while resisting equally with the hand — the head does not move.
3. Hold the isometric contraction for 5 to 10 seconds.
4. Release slowly, then repeat on the same side for the set.
5. Switch sides and repeat.
Primary
Traps

Alternatives

Other exercises from the Nuvana library for the same muscle.

FAQ

How often can I stretch my neck?

Several times a day, gently, especially during work breaks.

When should I see a professional?

If pain is severe, lasts, or comes with tingling or arm weakness, see a health professional.

Do chin tucks help?

Yes, it's one of the most recommended exercises for forward head posture.

What muscles do neck stretches work?

They mainly work the traps.

Train with Nuvana

Add neck stretches to your next workout

Log your sets and weights, and see how each muscle progresses in the app.