Traps and neck
Neck Rotation Stretch
The Neck Rotation Stretch is a stretch with no equipment for your neck. Share of the load in the Zulta muscle model: neck 60%, upper traps 30% and rhomboids 5%.
How to do it
- Sit tall on a bench or chair with the shoulders relaxed.
- Keep the chin level and turn the head slowly to look over one shoulder.
- Stop at the end of a comfortable range.
- Place the fingers lightly on the chin to hold the position and stay for 30 to 45 seconds, breathing slowly.
- Turn back to the centre and switch sides.
Tips
- Turn around a straight vertical axis, as if the head sits on a pole.
- Keep the chest facing forward.
Common mistakes
- Tilting the head or lifting the chin while turning.
- Turning the shoulders along with the head.
Muscles worked by the Neck Rotation Stretch
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Turning the head stretches the rotators. Tilting, turning or tucking the head lengthens the upper traps, levator scapulae and the deep neck muscles on the opposite side.
Neck Rotation Stretch alternatives
Same equipment
Frequently asked questions
What muscles does the Neck Rotation Stretch work?
Mainly the neck. The upper traps assist.
Is the Neck Rotation Stretch good for beginners?
Yes. The Neck Rotation Stretch is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Neck Rotation Stretch?
For example the Neck Flexion Stretch, Levator Scapulae Stretch and Neck Side Stretch. They train mostly the same muscles.
Log your sets in Zulta
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