Neck Rotation Stretch
A gentle bodyweight stretch that targets the sternocleidomastoid and upper trapezius to improve neck flexibility and reduce tension; ideal for daily mobility and posture correction.
About Exercise
Equipment
Difficulty
1/5 • Beginner
Primary Muscle Groups
Traps
Popularity Score
8
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
8/10Upper Traps
Programming
Typical Rep Range
2-4 reps
Rest Between Sets
10-30 seconds • Rest briefly between sides
How to Perform
Sit tall in a sturdy chair with feet flat on the floor and shoulders relaxed, or stand with good posture.
- Look straight ahead with chin level.
- Slowly turn your head to one side to look over your shoulder.
- Stop when you feel a gentle stretch in the side of your neck.
- Hold the position while breathing evenly.
- Slowly return your head to the center.
- Repeat on the other side.
Coaching Tips
Form Cues
- Keep chin level
- Relax shoulders down
- Turn slowly and controlled
- Breathe evenly
- Stop at mild stretch
Breathing
Inhale deeply through your nose, then exhale slowly through your mouth while holding the stretch; maintain steady breaths.
Tempo
1-20-1
Range of Motion
Rotate head until a gentle stretch is felt along the side of the neck, keeping chin level and avoiding force beyond comfort.
Safety
Safety Notes
- Avoid if you have neck injury or pain
- Stop immediately if dizzy or tingling
- Do not perform full neck circles
- Consult professional for conditions
- Move within pain-free range
Spotting
No spotting required; perform solo with focus on gentle control.
Common Mistakes
- Jerky or fast movements
- Forcing past comfort
- Shrugging shoulders up
- Uneven chin tilt
- Holding breath
When to Avoid
- Acute neck pain
- Cervical spine injury
- Dizziness or vertigo
- Recent whiplash
- Arterial issues
Flexibility Needed
- Basic shoulder relaxation
- Neutral spine posture
Also known as
Cervical Rotation Stretch, Head Turn Stretch, Neck Turn Stretch
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Easy Pose with Neck Stretch
Bodyweight
Traps
Diagonal Neck Stretch
Bodyweight
Traps
Kneeling Neck Stretch
Bodyweight
Traps
TRX Rotating Row
Others
Lats, 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
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
