Ear to Shoulder Stretch
With the shoulders relaxed and square, you slowly tilt one ear toward the same-side shoulder and hold, lengthening the opposite upper trapezius and scalene muscles. Consistent repetition relieves the chronic lateral neck tension that contributes to headaches, shoulder elevation, and restricted cervical rotation.
How to do it
- 1
1. Sit or stand with your shoulders relaxed and level, facing forward with good posture.
- 2
2. Slowly tilt your right ear toward your right shoulder, feeling a gentle stretch on the left side of your neck.
- 3
3. Hold this position while keeping your shoulders down and avoiding any forward head position.
- 4
4. Return to center and repeat on the opposite side, tilting your left ear toward your left shoulder.
- 5
5. Move slowly and controlled, never forcing the stretch or bouncing.
Benefits
- Relieves chronic lateral neck tension and reduces muscle tightness in the upper trapezius and scalene muscles
- Decreases tension headaches by releasing trigger points in the neck and shoulders
- Improves cervical range of motion and restores proper shoulder positioning
Common mistakes
- Elevating or shrugging the shoulders during the stretch, which reduces effectiveness and recruits the wrong muscles
- Forcing the stretch too far or bouncing, causing muscle guarding and potential strain
- Rotating the head forward instead of making a pure lateral tilt, which changes the target muscles
Target areas
Good for
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