Sitting or standing, turn your head to look down toward one armpit, then drape the hand on that side over the back of your head and add a light nudge in the same direction. Let the opposite arm hang heavy or reach down behind you to anchor the shoulder blade the muscle attaches to.
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Movement guide
Existing guide · editorial review pending. Clinical review is pending.
Hold 20 to 30 seconds per side, 2 to 3 rounds spread through the day.
The hand is a guide, not a winch; hauling the head down strains the neck it is meant to relieve. Stop if you feel tingling or numbness into the arm, and keep everything painless if you already have nerve symptoms.
Sources support the educational description; they do not establish that this exercise is suitable for you.
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No variation is labeled clinically validated.