Neck Rotations and Tilts

Neck, TrapsBodyweight

A gentle neck mobility routine to release tightness in the upper trapezius and restore neck range of motion.

How to do it

1Sit up tall in a chair, drop your shoulders down, and freeze your torso.

2Slowly turn your head to the right until you feel a gentle stretch, then return to center.

3Turn your head smoothly to the left and back to center.

4Gently tilt your right ear down toward your right shoulder without shrugging, then repeat left.

5Finish by bringing your chin to your chest and returning up to center.

Common mistakes

Shrugging your shoulders up — creates extra tension in the upper traps.

Jamming your head backward — compresses the cervical spine.

Moving too fast or jerking — risks straining delicate neck ligaments.

Breathing

Exhale as you perform each movement; inhale as you return to center.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.