Seated Neck Stretch

A gentle ear-to-shoulder stretch for a stiff neck, done sitting down. 3 times each side.

03 / 14Seated figure tilting the head toward one shoulder
The dark figure shows the position; orange dotted arrows show which way to move. Front-view pictures work like a mirror: copy them as if they were your reflection.

How to do it

  1. Sit tall with your shoulders relaxed.
  2. Slowly tip your right ear toward your right shoulder.
  3. Hold for 3 breaths, then lift back to the middle.
  4. Repeat on the left side.

How many 3 times each side

Gentler version

Move only as far as feels comfortable.

Who should skip this or take care

Don't roll your head backward. Stop if you feel dizzy or tingling in your arms.

Read the safety check if you have a heart, bone or joint condition.

Common mistake

Lifting the shoulder to meet the ear. Keep the shoulder down and let the head tip.

In the Steady Seat printable plans this move is called Ear to Shoulder.

The chair yoga chart

  1. 01Belly Breathing5 slow breaths
  2. 02Seated Mountain PoseHold for 30 seconds
  3. 03Seated Neck Stretch3 times each side
  4. 04Shoulder Rolls5 circles each way
  5. 05Seated Cat–Cow6 rounds
  6. 06Seated Side Stretch3 times each side, hold 2 breaths
  7. 07Seated Spinal Twist2 times each side, hold 3 breaths
  8. 08Self-Hug StretchHold 3 breaths, twice
  9. 09Wrist and Finger Exercises5 circles each way, 5 open-and-close
  10. 10Seated March30–60 seconds
  11. 11Seated Ankle Exercises10 rocks
  12. 12Seated Leg Lifts8 times each leg
  13. 13Seated Figure-4 StretchHold 3 breaths each side
  14. 14Seated Hamstring StretchHold 3 breaths each side

More for neck and shoulders

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