neck focus
Lateral Neck Tilts
Releases tension in upper trapezius.
Key cue: Ear towards shoulder, shoulders stay down. Stop at a gentle stretch.
Area
neck
Level
beginner
Volume
5/side
Goal
pain relief
How to do it
- 1Sit tall with your shoulders relaxed and your back against the chair if that helps.
- 2Slowly tilt your head so your ear moves towards the same shoulder, keeping your nose facing forward.
- 3Stop when you feel a gentle stretch along the opposite side of your neck. Hold for 10 seconds while you breathe slowly.
- 4Come back to the middle slowly and repeat on the other side.
Easier and harder versions
- Easier
- Tilt only half as far and hold for 5 seconds.
- Harder
- Hold for 20 to 30 seconds, still breathing slowly, with your shoulder staying down.
Helps with
Commonly used for:
Tension headachesDesk-work neck stiffnessUpper trapezius tightness
Read more
Benefits
- Relieves desk-work tension
- Eases tension headaches
- Restores side-to-side range
Muscles worked
Stretch. Stretches your upper trapezius, levator scapulae and SCM.
Upper trapeziusLevator scapulaeSCM
Form tips
- Let the opposite arm hang heavy, or hold the seat of the chair with that hand, to keep the shoulder down.
- Keep both shoulders level: if one lifts, you have tilted too far.
Common mistakes
- Shrugging the shoulder up to meet your ear.
- Pulling on your head with your hand.
When to avoid or modify
- Dizziness, vertigo or blurred vision: stop. If it comes with double vision, slurred speech, facial numbness or a sudden severe headache, get urgent medical help
- Pins and needles, numbness or weakness in an arm or hand: stop and speak to your GP or physiotherapist
- A recent neck injury (for example whiplash) or neck surgery, unless cleared
If in doubt, check with a qualified physiotherapist before continuing.
Where to go from here
The ladder