Rotating Neck Stretch

The Rotating Neck Stretch is an effective exercise that targets the muscles in your neck, promoting flexibility and relieving tension and stiffness. This stretch is particularly beneficial for individuals who spend long hours sitting at a desk or engaging in activities that strain the neck muscles. To perform the Rotating Neck Stretch, start by standing tall with your feet shoulder-width apart. Keep your spine aligned and your shoulders relaxed. Begin by gently dropping your chin towards your chest, feeling a stretch in the back of your neck. Hold this position for a few seconds and then slowly rotate your neck to the right side, allowing your right ear to move towards your right shoulder. Remember to keep your shoulders relaxed and avoid lifting or shrugging them. Hold the stretch on the right side for a few seconds, feeling a gentle pull along the left side of your neck. Return to the center and repeat the movement on the left side, moving your left ear towards your left shoulder. Be aware of any discomfort or pain, and if you experience any, reduce the intensity of the stretch or stop entirely. The Rotating Neck Stretch can be performed as a standalone exercise or as part of your warm-up routine, especially before engaging in activities that involve the neck muscles, such as swimming, tennis, or weightlifting. Remember to always perform this stretch in a controlled manner, avoiding any quick or jerky movements to prevent injury. Incorporating this stretch into your fitness routine may contribute to better neck mobility and overall improved upper body flexibility.

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Rotating Neck Stretch

Instructions

  • Stand or sit tall with your spine straight.
  • Start by gently dropping your chin towards your chest.
  • Slowly rotate your head to the right, bringing your right ear towards your right shoulder.
  • Hold this stretch for a few seconds, feeling a gentle stretch in the left side of your neck.
  • Rotate your head to the center and then repeat the stretch on the left side, bringing your left ear towards your left shoulder.
  • Continue alternating between the right and left sides for several repetitions.
  • Remember to keep the movements slow and controlled, avoiding any jerking or sudden movements.
  • Perform this exercise for a desired number of repetitions or as recommended by your fitness trainer or healthcare professional.

Tips & Tricks

  • Start with gentle movements and gradually increase the range of motion during the stretch.
  • Engage your core muscles to help stabilize your body and maintain good posture.
  • Focus on relaxing your neck muscles and avoiding any tension or strain.
  • Perform the stretch in a slow and controlled manner to prevent any sudden jerking movements.
  • Always listen to your body and stop the exercise if you experience any pain or discomfort.
  • Remember to breathe deeply and exhale as you gently rotate your neck.
  • Make sure to balance the stretch on both sides by turning your head in both directions.
  • Avoid tilting your head backward too far to prevent strain on the neck muscles.
  • If you have any neck or spinal injuries, consult with a healthcare professional before attempting this exercise.
  • Perform the stretch on a comfortable surface, such as a yoga mat or a padded exercise mat.
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