Your Body Almanac

Stretch the sides of your neck

Slow side tilts to loosen neck and upper-shoulder muscles that tense up at desks.

How often
Daily
Time
2 min
Recommended for
12 factors
Standing tall with shoulders relaxed, the head tilts slowly so the right ear moves toward the right shoulder, returns to center, then tilts to the left.

How to do it

  1. Sit or stand upright with your shoulders relaxed and down.
  2. Slowly tilt your head toward your right shoulder, ear toward shoulder. Do not lift the shoulder to meet it.
  3. Hold for 10 to 15 seconds, feeling a stretch along the left side of your neck.
  4. Return to center and repeat on the left.
  5. Do 5 on each side. Repeat a few times a day during long screen or driving sessions.

Why it helps

Holding your head in one position for long periods, often slightly forward, keeps the muscles along the side of the neck and top of the shoulders working. Gentle stretching through a comfortable range may help ease stiffness and keep your neck moving.

SourcesPractical tips and simple exercises to prevent neck pain (Harvard Health)Flexibility exercises — neck stretch (NHS)

Be careful

Move slowly and never force the stretch. Stop if you feel sharp pain, dizziness, or numbness or tingling in the arms. See a doctor if neck pain persists or follows an injury.

Recommended for

hobby

Birdwatching and photography

Long walks outdoors with binoculars or a heavy camera around your neck.

4 risks · 10 practices occupation

Cashier

Scan, bag, repeat, for hours in the same small space.

4 risks · 11 practices occupation

Dental hygienist

Leaning over patients, fine instruments in hand, eyes inches from teeth.

5 risks · 13 practices habit

Heavy smartphone use

Head down, thumbs busy, screen inches from your face for hours a day.

5 risks · 13 practices habit

High-stress periods

Deadlines, money worries, a move, a loss, or all of them at once.

5 risks · 12 practices hobby

Knitting and crochet

Thousands of small, repeated stitches with your head bent over the work.

5 risks · 10 practices occupation

Musician

Hours of practice, loud stages, late nights and an instrument to hold.

5 risks · 14 practices occupation

Office worker

Desk, chair, screen, meetings, repeat.

5 risks · 16 practices hobby

Painting and drawing

Hours of fine, precise hand work, often hunched over a page or easel.

4 risks · 10 practices hobby

Playing guitar

Hours of fretting, strumming and holding an awkward posture.

4 risks · 10 practices hobby

Reading

Hours curled up with a book or e-reader, head bent and eyes close.

4 risks · 9 practices hobby

Yoga

Deep stretches and long holds that can push joints past their limits.

4 risks · 10 practices