# Neck Rotation Stretch

A standing neck stretch that turns the head to one side and holds it there. Eases stiffness along the side of the neck and the upper traps from desk work or training.

- Beginner · Mobility
- Equipment: 
- HD video: https://media.seto.fit/exercises/extension-and-inclination-neck-stretch/video/male.mp4
- HTML: https://seto.fit/exercises/neck-rotation-stretch/

## Muscles worked

- Traps: 7/10
- Upper back: 3/10

## How to do the Neck Rotation Stretch

1. Stand tall with your hands behind your back and shoulders relaxed.
2. Slowly turn your head to one side, keeping your chin level.
3. Hold this position for a few breaths, keeping your jaw and shoulders loose.
4. Return to center and repeat the stretch on the other side of your neck.

### Full technique — 6 steps

1. Stand tall with feet about hip-width apart and your hands joined behind your lower back.
2. Let your shoulders relax down away from your ears.
3. Keep your chin level and slowly turn your head to one side.
4. Continue turning until you feel a stretch along the side of your neck.
5. Hold the end position while breathing steadily and keeping your jaw, neck, and shoulders relaxed.
6. Return your head to center, then repeat on the other side.

## Common mistakes

- Tilting the head instead of turning
- Shrugging shoulders toward ears
- Letting the chin jut forward
- Turning the torso with the head
- Forcing painful range

## Form cues

- Turn, don't tilt
- Keep chin level
- Keep shoulders down
- Breathe through the hold

## How much to do

- **Strength**: 2 sets of 15–20 reps · rest 15 s · 6 reps in reserve
- **Muscle growth**: 2 sets of 20–30 reps · rest 15 s · 6 reps in reserve
- **Endurance**: 2–3 sets of 20–30 reps · rest 15 s · 6 reps in reserve

Reps in reserve: how many more you could still do when you end the set.

## Quick answers

### What muscles does the Neck Rotation Stretch work?

Primary: Traps 7/10. Also works: Upper back 3/10.

### When should I do the Neck Rotation Stretch in a workout?

Warm-up. Done at the start to get the body ready. ≈ 2 min with rest.

### How many sets and reps of the Neck Rotation Stretch?

Strength: 2 sets of 15–20 reps, rest 15 s, 6 reps in reserve. Muscle growth: 2 sets of 20–30 reps, rest 15 s, 6 reps in reserve. Endurance: 2–3 sets of 20–30 reps, rest 15 s, 6 reps in reserve.

How we rate exercises: https://seto.fit/guides/methodology/

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