Lateral Neck Stretch

Lateral Neck Stretch

The lateral neck stretch is one of the most effective exercises for releasing tension accumulated in the cervical region. It specifically targets the muscles responsible for lateral head tilting, often contracted in people maintaining prolonged static postures. Practiced regularly, this stretch helps prevent tension headaches and posture-related neck pain.

Anatomy Involved

This stretch primarily targets:

• Upper Trapezius: this superficial muscle, heavily stressed by desk postures, connects the base of the skull and cervical vertebrae to the shoulder acromion. Stretching it provides immediate relief from neck tension.
• Scalenes: located deep on the sides of the neck, these three muscles (anterior, middle, posterior) participate in lateral flexion and elevation of the first ribs during inspiration. Their contracture can compress the brachial plexus.
• Sternocleidomastoid (SCM): although primarily a rotator and flexor, it is also stretched during contralateral lateral flexion.

Starting Position

Sit on a stable chair with your feet flat on the floor, back straight. Place your right hand under your right thigh or grip the chair edge to anchor the right shoulder downward. This action is essential to maximize the stretch effectiveness.

Exercise Steps

1. Tilt to the Left

Place your left hand on the right side of your head, above the ear. Gently tilt your head to the left using the weight of your hand as a guide — do not pull. You should feel a pleasant stretch on the right side of the neck, from the trapezius to the skull base.

2. Hold the Position

Maintain the position for 30 seconds. Breathe slowly and deeply. With each exhale, allow the stretch to deepen naturally without forcing. Keep the shoulders relaxed and at the same height.

3. Return and Switch Sides

Gently return to center. Switch sides: place your left hand under your left thigh and your right hand on the left side of your head. Repeat the tilt to the right for 30 seconds.

4. Rotation Variation

To intensify the scalene stretch, slightly rotate your head upward (stretched side) during the tilt. This variation targets the anterior scalene fibers more specifically.

Duration and Repetitions

• Hold: 30 seconds per side
• Repetitions: 3 on each side
• Total duration: 5-6 minutes
• Frequency: 2-3 times per day

Target Audience

This exercise is recommended for office workers, intensive smartphone users, musicians, drivers, and anyone suffering from lateral cervical tension. It is accessible to all fitness levels.

Safety Tips

• Never pull abruptly on the head: use the hand weight as a guide, not as force.
• The stretch should feel like a pleasant tension, never like pain.
• Do not practice in case of acute cervico-brachial neuralgia or unstabilized cervical disc herniation.
• Avoid this exercise immediately after cervical trauma (whiplash).
• If you feel tingling or numbness in the fingers, immediately release the position.