Seated Neck Stretch
Description
The seated neck stretch is a series of gentle neck tilts performed from a seated position to relieve tension in the upper traps, levator scapulae, and sides of the neck. It is one of the most practical stretches for office workers and anyone who experiences neck tightness from screens.
Muscle Group
Equipment Required
Seated Neck Stretch Instructions
- Sit tall in a chair with feet flat on the floor. Pull your shoulders back and down.
- Tilt your head to the right, bringing your right ear toward your right shoulder.
- Place your right hand gently on the left side of your head and apply light pressure.
- Keep your left shoulder pulled down — do not let it shrug toward your ear.
- Hold for 20 to 30 seconds. Breathe deeply.
- Release and repeat on the left side.
- For variation: tilt forward (chin to chest), back (looking up), and rotate left/right.
- Apply only gentle pressure. Never force the neck stretch.
Seated Neck Stretch Form & Visual
Seated Neck Stretch Benefits
- Relieves neck and trap tension
- Practical for office and desk settings
- No equipment needed
- Quick and easy — takes less than 2 minutes
- Counteracts screen-time neck strain
- Improves posture awareness
Seated Neck Stretch Muscles Worked
- Upper trapezius
- Levator scapulae
- Sternocleidomastoid
- Splenius capitis
- Suboccipitals
