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Neck Side Flexion Exercise | Neck Mobility for Older Adults

The neck side flexion exercise is a gentle movement that improves flexibility and mobility in the neck.
Performed by slowly tilting the head toward one shoulder, it helps relieve stiffness, improve posture, and support safe head and shoulder movements used in daily activities.

How to Do the Neck Side Flexion Exercise Safely

INSTRUCTIONS:

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

  • Keep your shoulders relaxed and your head facing forward.

  • Slowly tilt your head to one side, bringing your ear down toward your shoulder (do not lift your shoulder up).

  • Pause briefly, then return to the centre.

  • Repeat on the other side.

TIPS:

  • Keep the movement gentle and within a comfortable range — avoid forcing your head down.

  • Breathe slowly and naturally throughout.

  • Keep both shoulders relaxed and level (don’t let one shoulder lift).

  • Move slowly, not jerky.

MUSCLES WORKED:

  • Side of the neck (sternocleidomastoid, scalenes)

  • Upper trapezius (gently stretched)

BENEFITS:

  • Relieves tension in the neck and shoulders.

  • Improves neck mobility and flexibility.

  • Helps with posture and reduces stiffness from sitting.

  • Can ease mild headaches and stress-related tightness.

BEGINNER VERSION:

  • Only tilt your head a small amount, staying in a pain-free range.

  • Keep your hands resting gently on your lap for added relaxation.

PROGRESSION OF EXERCISE:

  • Hold the end position for longer (10–15 seconds) as a gentle stretch.

  • Add light overpressure: place one hand gently on the side of your head to guide the stretch (don’t pull).