Neck Side Stretch

Muscles worked by the Neck Side Stretch

Primary

TrapsTrapezius

Also called: trap, traps, trapezius, upper traps, lower traps, mid traps.

Equipment

No equipment — this is a bodyweight exercise.

How to do the Neck Side Stretch

1. Sit or stand tall with your shoulders relaxed.
2. Tilt your head so one ear drops toward that shoulder.
3. Rest that hand lightly over your head for gentle weight.
4. Hold for 20 to 30 seconds, breathing steadily.
5. Switch sides and repeat.

Form tips

• Let the weight of your hand do the work — do not pull hard.
• Keep the opposite shoulder pressed down.

At a glance

Neck Side Stretch in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Behind the Back Barbell Shrug
• Chest Supported Dumbbell Shrug
• Inverted Row
• Kettlebell Shrug
• Pendlay Row
• Plate-Loaded Shrug
• Rack Pull
• Rings Inverted Row

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "neck-side-stretch",
  "name_en": "Neck Side Stretch",
  "name_de": "Seitliche Nackendehnung",
  "name_es": "Estiramiento Lateral de Cuello",
  "description_en": "A gentle stretch that lengthens the upper trapezius and side of the neck by tilting the ear toward the shoulder.",
  "description_de": "Eine sanfte Dehnung, die durch Neigen des Ohrs zur Schulter den oberen Trapezmuskel und die Halsseite dehnt.",
  "description_es": "Un estiramiento suave que alarga el trapecio superior y el lateral del cuello inclinando la oreja hacia el hombro.",
  "category": "stretching",
  "force_type": "static",
  "mechanic": "isolation",
  "difficulty": "beginner",
  "body_part": "back",
  "primary_muscles": [
    "trapezius"
  ],
  "goals": [
    "mobility"
  ],
  "tags": [
    "mobility",
    "stretching"
  ],
  "is_unilateral": true,
  "is_bodyweight": true,
  "instructions_en": [
    "Sit or stand tall with your shoulders relaxed.",
    "Tilt your head so one ear drops toward that shoulder.",
    "Rest that hand lightly over your head for gentle weight.",
    "Hold for 20 to 30 seconds, breathing steadily.",
    "Switch sides and repeat."
  ],
  "instructions_de": [
    "Sitze oder stehe aufrecht, die Schultern entspannt.",
    "Neige den Kopf, sodass ein Ohr zur Schulter sinkt.",
    "Lege die Hand locker über den Kopf für sanften Zug.",
    "Halte 20 bis 30 Sekunden und atme ruhig weiter.",
    "Wechsle die Seite und wiederhole."
  ],
  "instructions_es": [
    "Siéntate o párate erguido con los hombros relajados.",
    "Inclina la cabeza para que una oreja baje hacia ese hombro.",
    "Apoya esa mano sobre la cabeza para un peso suave.",
    "Mantén de 20 a 30 segundos, respirando de forma constante.",
    "Cambia de lado y repite."
  ],
  "tips_en": [
    "Let the weight of your hand do the work — do not pull hard.",
    "Keep the opposite shoulder pressed down."
  ],
  "tips_de": [
    "Lasse das Gewicht der Hand arbeiten — ziehe nicht kräftig.",
    "Halte die gegenüberliegende Schulter unten."
  ],
  "tips_es": [
    "Deja que el peso de la mano haga el trabajo, no tires fuerte.",
    "Mantén el hombro opuesto hacia abajo."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "main": "images/flat/neck-side-stretch-main.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "neck-side-stretch");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.