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Neck Rotation Stretch | Gentle Neck Stretch for Older Adults

The neck rotation stretch is a gentle movement that stretches the muscles along the sides of the neck.
Performed by slowly turning the head to look over one shoulder, it helps relieve stiffness, reduce tension, and improve flexibility for daily activities such as driving, walking, or looking around safely.

INSTRUCTIONS:

  • Sit tall in a sturdy chair with feet flat on the floor.

  • Keep your shoulders relaxed and your chin level.

  • Slowly turn your head to one side, looking over your shoulder.

  • Go only as far as is comfortable, feeling a gentle stretch along the side and back of the neck.

  • Hold the stretch for 20–60 seconds, then return to the centre.

  • Repeat on the other side.

How to Do the Neck Rotation Stretch Safely

TIPS:

  • Move slowly into the stretch, no forcing or jerking.

  • Keep both shoulders relaxed and facing forward.

  • Breathe slowly and evenly throughout.

  • Stop if you feel pain, dizziness, or tingling.

MUSCLES STRETCHED:

  • Side of the neck (sternocleidomastoid, scalenes)

  • Upper trapezius

  • Small stabilising muscles of the cervical spine

BENEFITS:

  • Relieves stiffness and tension in the neck.

  • Improves ability to look side-to-side for daily activities (e.g., driving, crossing the street).

  • Helps correct posture and counteracts “forward head” position.

  • Can reduce tightness caused by stress or prolonged sitting.

BEGINNER VERSION:

  • Rotate the head only a small amount — stop as soon as you feel a gentle stretch.

  • Hold for just 10–20 seconds before returning to centre.

PROGRESSION OF EXERCISE:

  • Hold the stretch closer to 60 seconds as flexibility improves.

  • Add very light overpressure: place your hand gently on the side of your face and guide the movement slightly further (do not pull).