Neck Mobility Stretch

Stand tall with your feet hip-width apart and let your arms rest naturally by your sides. Relax your shoulders and prepare to move only your neck while keeping your torso still.

Slowly tilt your head back to stretch the front of your neck, then lower it forward and draw your chin toward your chest. Move one direction at a time within a comfortable range and pause briefly at each position.

Return your head to center, then slowly turn it side to side to stretch the sides and back of your neck. Move calmly in each direction without momentum and give both sides equal attention.

Focus on the front, back, and sides of your neck stretching in turn with each direction. If one direction feels especially stiff, move more slowly on that side.

Jerking your head back or lifting your shoulders with the movement puts stress on your neck. Don’t overextend as you lean back; stop within a comfortable stretch.

Exhale slowly as you move in each direction and inhale through your nose as you return to center. Keep breathing to help your neck and shoulder tension release.

Moving slowly and holding each direction for about 5 seconds can help organize your neck’s range of motion. Stop right away if you feel pain or dizziness, then resume with a smaller range if appropriate.