Neck Side Stretch
What Neck Side Stretch really gives you is strength you can feel outside the gym, driven by pure bodyweight leverage.
How to do Neck Side Stretch
- Stand or sit up straight with your shoulders relaxed.
- Tilt your head to one side, bringing your ear towards your shoulder.
- Hold the stretch for 15-30 seconds.
- Repeat on the other side.
- Perform 2-4 sets on each side.
Neck Side Stretch Sets and Reps by Goal
Strength
3 sets of 6-8 hard reps with 2 minutes of rest. Add reps first, then slow the lowering phase.
Hypertrophy
3 sets of 10-15 reps with 60-90 seconds of rest. Change leverage or elevation before you add load.
Endurance
2-3 sets of 20-25 reps with 45 seconds of rest. Hold the end position for a beat once reps come easily.
Common Neck Side Stretch Mistakes
Rushing reps so gravity does most of the work
Take two to three counts on the lowering phase of every rep.
Feeling the movement everywhere except the muscle it trains
Lighten the load and rebuild the position until the target muscle burns.
Easier and Harder Than Neck Side Stretch
Neck Side Stretch — Frequently Asked Questions
How do you do the Neck Side Stretch?
Stand or sit up straight with your shoulders relaxed. Tilt your head to one side, bringing your ear towards your shoulder. Hold the stretch for 15-30 seconds. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Neck Side Stretch work?
The Neck Side Stretch primarily targets the levator scapulae. It is classified as a shoulders exercise and is performed with your bodyweight only.
How many sets and reps of the Neck Side Stretch should I do?
For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Change leverage or elevation before you add load. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Neck Side Stretch good for beginners?
Yes. The Neck Side Stretch is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
