MOVEMENT GUIDE / MAT / COMFORTABLE FLOOR
Gentle neck side bend
Sit tall, relax your shoulders and tilt one ear toward the same-side shoulder without twisting. Return slowly. Start with 3 short comfortable holds per side.
Target muscles
Neck range of motion and movement control
Setup
Warm up with a few minutes of easy movement. Choose a supported position and a mild stretch, never pain.
Perform the move
Sit tall, relax your shoulders and tilt one ear toward the same-side shoulder without twisting. Return slowly. Start with 3 short comfortable holds per side. Return slowly to the starting position. Keep breathing and stop if the movement causes pain.
Why use it?
Practice comfortable motion in the neck. This is general flexibility education, not a diagnosis-specific rehabilitation plan.
Common mistake
Forcing the head into end range
Alternative
Use a smaller supported range or ask a physiotherapist for an individual option.
Use the setup, movement, common mistake and easier option above. A selected external demonstration for this exact variation has not been added yet.
Exercise within a comfortable range. Stop if a movement causes pain.
Explore the movement library →