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Yoga·Neck

Ear-to-Shoulder Neck Stretch

Both sides · L/RNeckTrapsShoulders
Ear-to-Shoulder Neck Stretch
Step 1 / 2

At a glance

Equipment
None — chair or mat
Suggested hold
Hold 5 breaths per side

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Common mistakes

  • You let the anchored shoulder creep back up toward the ear, which slackens the whole stretch.

  • You rotate the head or drop the chin instead of keeping a pure ear-to-shoulder tilt.

  • You hike the shoulder on the tilting side up to meet the ear.

  • You push into a sharp sensation instead of staying at a gentle pull.

What to focus on

  • Most of the intensity should come from the shoulder reaching down, not the head going farther over.

  • Keep the nose pointing straight ahead so the tilt stays in one clean plane.

  • Hold at a mild three-or-four-out-of-ten stretch and let time, not force, do the releasing.

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Related yoga moves

Chin Tuck

Chin Tuck

Levator Scapulae Stretch

Levator Scapulae Stretch

Seated Neck Release

Seated Neck Release

Boat Pose (Navasana)

Boat Pose (Navasana)

Bow Pose (Dhanurasana)

Bow Pose (Dhanurasana)

Bridge Pose (Setu Bandha Sarvangasana)

Bridge Pose (Setu Bandha Sarvangasana)

Sources & further reading

  1. 1.Static stretching of the upper trapezius reduces pain and improves neck range of motion in chronic neck pain — Clinics (2008), randomized clinical trial