Diagonal Flexion Neck Stretch
Gently stretch your neck muscles with diagonal flexion, targeting the sternocleidomastoid and scalenes.
- Movement
- Isolation
- Force
- Static
- Per set
- 30s
- Rest
- 10s
Free · iPhone only · Available on the App Store
Variations of Diagonal Flexion Neck Stretch
Description
A gentle stretch for the neck muscles that involves tilting the head diagonally forward and towards the shoulder.
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How to do Diagonal Flexion Neck Stretch
- 01Setup
Begin seated or standing with a tall, neutral spine, shoulders relaxed and pulled slightly down from your ears.
- 02Setup
Gently tuck your chin slightly towards your chest, initiating a mild forward flexion of the neck.
- 03
Slowly tilt your head diagonally forward and to one side, aiming to bring your chin towards your armpit.
- 04
You should feel a gentle stretch along the back and side of your neck, opposite to the direction of the tilt.
- 05
Hold this stretch for 20-30 seconds, maintaining steady, deep breaths, and then slowly return your head to the starting position.
- 06
Repeat the entire process on the opposite side, ensuring an even stretch for both sides of your neck.
Tips
- Keep your shoulders relaxed and down throughout the stretch to prevent shrugging, which can reduce the stretch's effectiveness on the neck.
- For a deeper stretch, you may gently place your opposite hand on the back of your head and apply very light, controlled pressure; never force the stretch.
- Focus on slow, deep breathing during the hold, as this helps to signal your muscles to relax and allows for a more effective stretch.
- Perform this stretch with slow, controlled movements, avoiding any jerky motions that could strain the delicate neck muscles.
Common mistakes
- Shrugging the shoulders up towards the ears reduces the stretch on the neck, so actively keep your shoulders relaxed and down.
- Forcing the stretch too aggressively can cause pain or injury, so only go to the point of gentle tension, never discomfort or sharp pain.
- Tilting the head directly sideways instead of diagonally forward misses the target muscles, so ensure you tuck your chin slightly before tilting towards your armpit.
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Is Diagonal Flexion Neck Stretch good for beginners?
Diagonal Flexion Neck Stretch is rated beginner. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Diagonal Flexion Neck Stretch?
You need Body weight to perform Diagonal Flexion Neck Stretch. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Diagonal Flexion Neck Stretch?
Keep your shoulders relaxed and down throughout the stretch to prevent shrugging, which can reduce the stretch's effectiveness on the neck. For a deeper stretch, you may gently place your opposite hand on the back of your head and apply very light, controlled pressure; never force the stretch. Focus on slow, deep breathing during the hold, as this helps to signal your muscles to relax and allows for a more effective stretch. Perform this stretch with slow, controlled movements, avoiding any jerky motions that could strain the delicate neck muscles.
What are common mistakes when doing Diagonal Flexion Neck Stretch?
Shrugging the shoulders up towards the ears reduces the stretch on the neck, so actively keep your shoulders relaxed and down. Forcing the stretch too aggressively can cause pain or injury, so only go to the point of gentle tension, never discomfort or sharp pain. Tilting the head directly sideways instead of diagonally forward misses the target muscles, so ensure you tuck your chin slightly before tilting towards your armpit.
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Cable Seated Neck Extension (with head harness)
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Free · iPhone only · Available on the App Store