A gentle mobility exercise for the lateral structures of the neck. It is used to improve comfortable side-bending range and reduce a feeling of stiffness around the neck and upper shoulder area.
Sit or stand with your back straight and shoulders relaxed.
Gently tilt your head to one side, bringing your ear towards your shoulder without lifting the shoulder.
Hold the stretch for 15-30 seconds, feeling a gentle pull along the side of your neck.
Return your head to the neutral position and repeat on the opposite side.
Perform 2-3 sets on each side.
Keep your shoulders down and relaxed throughout the stretch to avoid unnecessary tension.
Breathe deeply and evenly to enhance relaxation and effectiveness of the stretch.
Avoid forcing your head down; move only until you feel a gentle stretch.
If you feel any pain or discomfort, ease off slightly or stop the exercise.
Incorporate this stretch into your routine after workouts or during breaks if you work at a desk.
Pulling the head sharply with the hand or stretching through pain instead of applying gentle, controlled pressure.
Shrugging the shoulder toward the ear instead of keeping it down and relaxed.
Rounding the upper back or pushing the chin forward.
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