How to do Neck Laterals
SeatedHoldBoth sidesBeginner
Neck Laterals is a seated stretch for your neck and upper back. Do it on one side, then switch.
Step by step
- 1Sit up straight with relaxed shoulders.
- 2Place one hand on the chair for support.
- 3Tilt your head to lower your ear towards your shoulder.
- 4Use your other hand for gentle pressure on your head.
- 5Switch sides halfway.
What you should feel
Let your left shoulder melt down.
Form tips
- Keep shoulders relaxed. Avoid hunching.
- No pulling… just resting.
- Feel the side of your neck slowly open.
Make it easier
If it feels like too much, take your hand away and let your head rest on its own.
Coming out of it
Gently lift your head… lower your hand… and come back to center.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Neck Laterals with a coach
In BendEase, a voice coach talks you into Neck Laterals, cues you through the hold and tells you when to switch sides, while the guided video shows you exactly how. It's built into routines for your neck and upper back.
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