Doorway Neck Stretch
Standing in a doorway, you anchor one hand against the frame, turn your head away, and apply gentle lateral traction to the scalene and levator scapula. This position targets the muscles most responsible for pulling the head forward and to one side, releasing the lateral cervical compression that leads to radicular symptoms.
How to do it
- 1
1. Stand sideways in a doorway with your right shoulder closest to the frame.
- 2
2. Reach your right arm up and grip the doorframe at about shoulder height, keeping your elbow slightly bent.
- 3
3. Slowly turn your head to the left (away from the anchored arm) while maintaining an upright posture.
- 4
4. Gently apply light downward and lateral traction by letting your head weight stretch the right side of your neck; do not force it.
- 5
5. Hold this position while breathing deeply and feeling the stretch along the right lateral neck and upper shoulder.
- 6
6. Release slowly and repeat on the opposite side.
Benefits
- Releases tension in the scalene and levator scapula muscles that pull the head forward and lateral
- Reduces lateral cervical compression and alleviates radicular symptoms (nerve-related pain down the arm)
- Improves cervical alignment and postural symmetry by addressing unilateral muscle tightness
Common mistakes
- Forcing the stretch too aggressively, which triggers protective muscle guarding instead of relaxation
- Letting the torso rotate toward the stretched side instead of keeping shoulders square and stable
- Holding the breath during the stretch, which increases neck tension; remember to breathe continuously
Target areas
Good for
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