How to do it
No equipment needed - just a bit of space.
Sit tall on a firm chair with both feet flat on the floor and your shoulders relaxed. You can hold the side of the seat with the hand on the side you are stretching.
- Gently tilt your head to bring one ear down towards that shoulder.
- Keep your face pointing forwards and your shoulders down and level.
- When you feel a comfortable stretch down the opposite side of your neck, stop and hold it.
- Slowly bring your head back to the middle, then change sides.
Form cues
- The stretch is felt along the side of your neck away from the tilt.
- Your shoulders stay down, not creeping up towards your ears.
- The hold is gentle and steady, without a hard pull from your hand.
Common mistakes
- Using your hand to force your head further into the stretch.
- Turning or poking your chin forward instead of a clean sideways tilt.
- Lifting the opposite shoulder up to meet your ear.
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.