Neck · Seated or Standing
Neck turn
Turning the head slowly to look over each shoulder, as far as is comfortable. It keeps the neck moving through its range after a long spell facing one screen.
- Hold 15 to 30 s each side
- Held stretch
How to do it
- Sit upright with your shoulders down and look straight ahead.
- Slowly turn your head toward your right shoulder, as far as is comfortable. Keep your chin level.
- Hold, then turn back to the middle slowly.
- Repeat to the left.
How long
The NHS version holds for 5 seconds and repeats 3 times each side; Mayo Clinic suggests holds of 15 to 30 seconds. Either is fine.
What you should feel
A gentle stretch on the side of the neck you are turning away from. No pain at the end of the turn.
Stop if…
- Pain, numbness, tingling or pins and needles, or dizziness: stop and do not push through it.
- Dizziness, blurred vision or feeling faint when you turn: stop and sit quietly.
Variations
- Standing. The same, standing tall with your arms relaxed.
- Smaller range. Turn only halfway and hold there.
Common mistakes
- Turning the shoulders along with the head.
- Jerking the head round quickly.
- Tipping the chin up at the end.
Use it in a routine
The stretch routine builder can play this with other neck stretches, with a countdown for each side and a chime at every change. The stretch break timer adds stretches like it to a break after each work interval.
It is part of this ready-made routine: Neck and shoulders, 5 minutes.
Sources
Written from published guidance by health services, physiotherapy and ergonomics bodies. Last reviewed .
- Sitting exercises, NHS (UK)
- Flexibility exercises, NHS (UK)
- Don't just sit there: exercises for the office, Mayo Clinic Health System
- Standing stretches for the workplace (video), Mayo Clinic (general stretching guidance)
- Desk-based exercises, Chartered Society of Physiotherapy (UK) (general stretching guidance)
- Stretching at the workstation (PDF), New Mexico State University Environmental Health and Safety (general stretching guidance)