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Stretches

Neck stretches

Neck stretches and gentle drills: chin tucks, side bends, rotations and trap releases. Keep them slow and pain-free; dizziness or arm symptoms are a reason to stop.

19 moves16 with 3D demosBeginner 11Intermediate 5Advanced 3

Beginner neck stretches 11

Chin tuck demonstrated on the 3D figure3D demoChin tuckBeginner · No equipmentLevator Scapulae Stretch demonstrated on the 3D figure3D demoLevator Scapulae StretchBeginner · No equipmentNeck CARs demonstrated on the 3D figure3D demoNeck CARsBeginner · No equipmentThoracic rotation demonstrated on the 3D figure3D demoThoracic rotationBeginner · No equipmentUpper trap release demonstrated on the 3D figure3D demoUpper trap releaseBeginner · No equipmentWall angel demonstrated on the 3D figure3D demoWall angelBeginner · A wallChin To Chest Stretch demonstrated on the 3D figure3D demoChin To Chest StretchBeginner · Other / check instructionsSide Neck Stretch demonstrated on the 3D figure3D demoSide Neck StretchBeginner · Other / check instructionsSpinal Stretch demonstrated on the 3D figure3D demoSpinal StretchBeginner · Other / check instructionsJaw release drillBeginner · No equipmentThread the NeedleBeginner · No equipment

Intermediate neck stretches 5

Bar hang demonstrated on the 3D figure3D demoBar hangIntermediate · Pull-up bar + A stepFish Pose (Matsyasana) demonstrated on the 3D figure3D demoFish Pose (Matsyasana)Intermediate · No equipmentSegmental Roll Down demonstrated on the 3D figure3D demoSegmental Roll DownIntermediate · No equipmentNeck-SMR demonstrated on the 3D figure3D demoNeck-SMRIntermediate · Other / check instructionsRabbit Pose (Sasangasana)Intermediate · No equipment

Advanced neck stretches 3

Plow pose (Halasana) demonstrated on the 3D figure3D demoPlow pose (Halasana)Advanced · No equipmentSupported shoulderstand (Salamba Sarvangasana) demonstrated on the 3D figure3D demoSupported shoulderstand (Salamba Sarvangasana)Advanced · No equipmentSupported headstand (Salamba Sirsasana) demonstrated on the 3D figure3D demoSupported headstand (Salamba Sirsasana)Expert · A wall

Workouts that use them

More stretches

Questions people ask

What are good neck stretches for beginners?

Start with moves graded easy, such as Chin tuck, Levator Scapulae Stretch, Neck CARs. There are 11 of them on this page. Each guide links to a harder option for when it starts to feel easy.

Can I do neck stretches at home without equipment?

Yes. 14 of the 19 moves here need nothing but your body, a floor, a wall or a step, for example Chin tuck, Levator Scapulae Stretch, Neck CARs.

What are the hardest neck stretches?

Moves graded advanced or expert include Supported headstand (Salamba Sirsasana). Most have stepping stones; open a guide to see its easier options.

How do I choose the right level?

Pick a move you can do for the planned reps or time with control and a couple of reps in reserve. If it is easy, step up; if your form slips, step down. Every guide shows an easier and a harder option when one exists.

Movement education, not medical advice. Difficulty grades for imported entries are source-assigned and await editorial review. Stop for sharp or increasing pain, numbness or tingling. Health disclaimer.