A neck stretch that turns the nose toward the armpit and gently guides the head down to stretch the back-side of the neck and upper shoulder blade.
Primary muscles
Secondary muscles
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.
Main muscles working (thicker lines)
Sitting tall with one hand holding the chair seat or tucked behind the back to anchor that shoulder.
Turn your head about 45 degrees away from the anchored side.
Tilt your chin down as if looking toward your opposite armpit.
Rest the free hand on the back of your head and let it add light pressure.
Hold, return slowly to centre and switch sides.
Breathing: Breathe slowly and let the anchored shoulder drop on each exhale.
Nose toward the armpit
Keep the anchored shoulder down
Light hand pressure only
Pulling hard on the head
Rounding the whole upper back
Letting the anchored shoulder shrug up
Use only light pressure and stop if you feel dizziness, tingling or pain.