Diagonal Neck Stretch
A static bodyweight stretch targeting the scalenes, sternocleidomastoid, and upper trapezius to improve neck flexibility, reduce tension, and enhance posture from prolonged sitting.
About Exercise
Equipment
Difficulty
1/5 • Beginner
Primary Muscle Groups
Traps
Secondary Muscles
Shoulders
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTraps
9/10Upper Traps
Shoulders
5/10Programming
Typical Rep Range
2-4 reps
Rest Between Sets
30-60 seconds • Between sides
How to Perform
Sit upright in a chair or stand with feet hip-width apart and straight back. Relax your shoulders and look straight ahead.
- Gently turn your head 45 degrees to one side.
- Tilt your head forward, bringing chin toward chest or armpit on the same side.
- Feel a gentle stretch on the opposite side and back of neck.
- Hold position for 15-30 seconds while breathing deeply.
- Slowly return head to neutral position.
- Repeat on the other side.
Coaching Tips
Form Cues
- Relax shoulders down.
- Keep tilt gentle.
- Breathe steadily.
- Avoid jerky motions.
- Maintain upright posture.
Breathing
Inhale deeply and exhale slowly through the nose, maintaining steady relaxed breathing without holding your breath.
Tempo
0-20-0
Range of Motion
Tilt until mild tension in neck muscles, chin approaching armpit without forcing beyond comfortable range.
Safety
Safety Notes
- Stop if pain occurs.
- Avoid if recent neck injury or dizziness.
- Consult professional for chronic issues.
- Warm up neck first.
- Do not force the stretch.
Spotting
No spotting required; self-perform safely in controlled environment.
Common Mistakes
- Applying excessive pressure.
- Using sudden movements.
- Holding breath.
- Stretching into pain.
- Rounding shoulders.
When to Avoid
- Acute neck injury
- Pinched nerve
- Dizziness or vertigo
- Neck pain with arm numbness
Build Up First
- Basic upright posture
Also known as
Diagonal Flexion Neck Stretch
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Easy Pose with Neck Stretch
Bodyweight
Traps
Neck Rotation Stretch
Bodyweight
Traps
Kneeling Neck Stretch
Bodyweight
Traps
Upper Trapezius Stretch
Bodyweight
Traps
Barbell Rear Delt Row to Neck
Barbell
Shoulders, Traps
Neck Curl
Bodyweight
Traps
Neck Extension
Bodyweight
Traps
Resistance Band Bent Over Row
Bands
Lats, Traps
Resistance Band Face Pull
Bands
Shoulders, Traps
Resistance Band Horizontal Shrug
Bands
Traps
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
