Cervical Side Bend

A gentle lateral flexion stretch for the cervical spine that addresses the upper trapezius, scalenes, and sternocleidomastoid on the side being stretched. Particularly helpful for people with neck stiffness that is worse on one side from habitual head positions.

Cervical Side Bend

Duration

1 min

Hold

30s

Sets

How to do it

1
Sit tall in a chair with both shoulders relaxed and level.
2
Slowly tilt your right ear toward your right shoulder without rotating your head.
3
Place your right hand gently on the left side of your head for a light additional stretch if desired.
4
Hold 20 to 30 seconds, feeling the stretch along the left side of your neck.
5
Return to center slowly and repeat on the other side.

Benefits

Stretches the lateral cervical muscles that restrict head position
Reduces asymmetric neck stiffness from habitual one-sided head positions
Improves lateral cervical range of motion for driving and daily activities

Common mistakes

Rotating the head during the side bend instead of keeping a pure lateral movement
Pulling the head too aggressively, the weight of the hand is sufficient
Elevating the opposite shoulder as the head tilts, which reduces the stretch