Neck Stretch - Shaking Head
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The Neck Stretch - Shaking Head is a simple bodyweight exercise where you gently shake your head side to side in a relaxed, oscillating motion to release tension and improve mobility in the neck. Its primary purpose is to stretch and loosen the sternocleidomastoid, scalenes, and upper trapezius muscles, promoting better range of motion and reducing stiffness. Ideal for athletes, office workers, or anyone with neck strain from poor posture, it requires no equipment and serves as an effective warm-up or recovery tool.
How to Perform Neck Stretch - Shaking Head
- 1Stand or sit tall with shoulders relaxed and spine neutral, looking straight ahead.
- 2Keep your chin slightly tucked and jaw relaxed to avoid tension.
- 3Gently shake your head side to side in a slow, controlled "no" motion, starting with small movements.
- 4Gradually increase the range as you feel the stretch in the side neck muscles; inhale deeply through the nose.
- 5Exhale slowly through the mouth while continuing the gentle shaking for 10-15 seconds.
- 6Pause and breathe normally, then repeat 2-3 times, staying relaxed throughout.
- 7Key form tips: Move only within a pain-free range—never force it; avoid shrugging shoulders or using momentum; if dizziness occurs, stop immediately. Common mistakes: Jerky or fast movements, holding breath, or tilting head forward/backward.
