Traps and neck
Neck Side Stretch
The Neck Side Stretch is a stretch with no equipment for your neck. Share of the load in the Zulta muscle model: upper traps 60%, neck 30% and rhomboids 5%.
How to do it
- Sit tall on a bench or chair with the feet flat.
- Let one arm hang relaxed by your side.
- Tilt the ear toward the opposite shoulder, keeping the nose pointing forward.
- Rest the opposite hand lightly on the side of the head and hold for 30 to 45 seconds, breathing slowly.
- Lift the head back to neutral and switch sides.
Tips
- Reach the fingertips of the hanging arm toward the floor.
- Keep the face turned forward the whole time.
Common mistakes
- Lifting the shoulder up to meet the ear.
- Pulling on the head instead of letting the hand rest.
Muscles worked by the Neck Side 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.
Tilting, turning or tucking the head lengthens the upper traps, levator scapulae and the deep neck muscles on the opposite side.
Neck Side Stretch alternatives
Same equipment
Frequently asked questions
What muscles does the Neck Side Stretch work?
Mainly the upper traps and neck.
Is the Neck Side Stretch good for beginners?
Yes. The Neck Side 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 Side Stretch?
For example the Levator Scapulae Stretch, Upper Trap Stretch and Neck Flexion Stretch. They train mostly the same muscles.
Log your sets in Zulta
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