How to do it
No equipment needed - just a bit of space.
Sit tall on a firm chair. Hold the bottom of the seat with the hand on the side you want to stretch, to keep that shoulder down.
- Turn your head about 45 degrees towards the opposite armpit, so you are looking down and away from the tight side.
- Let your chin drop gently towards your chest until you feel a stretch behind the shoulder blade on the held side.
- Rest your other hand lightly on the back of your head to add a little weight, without pulling.
- Hold the stretch, then slowly lift your head and let go of the seat.
Form cues
- You are looking down towards your armpit, not straight down or straight to the side.
- The stretch is felt at the back and side of the neck, towards the shoulder blade.
- The shoulder being stretched stays down, anchored by your hand on the seat.
Common mistakes
- Pulling firmly on your head instead of letting its weight do the work.
- Letting the anchored shoulder shrug up, which loses the stretch.
- Bouncing or forcing into a stronger stretch.
Safety: Stop and message your physio if it brings on dizziness, pins and needles in the arms or hands, or a severe or unusual headache.