Seated Neck Release Stretch
The Seated Neck Release Stretch is a gentle mobility exercise designed to alleviate tension in the upper trapezius and lateral neck muscles. It effectively improves cervical range of motion and reduces stiffness caused by poor posture, stress, or prolonged sitting.
Since neck tension is often correlated with high stress and poor sleep, the AI analyzes your HRV and sleep quality to recommend this stretch when your recovery scores are low or wrist temperature indicates high systemic stress. The app also tracks your subjective pain feedback over time; if you report tightness after heavy upper-body sessions, the AI intelligently programs this release into your cool-down to prevent chronic stiffness without needing to visually monitor your form.
Form Cues
- Sit with an upright spine and feet flat on the floor
- Anchor your non-stretching shoulder down away from your ear
- Apply only the weight of your hand for pressure, not active force
- Breathe deeply into the side of the neck being stretched
- Hold the position statically without bouncing
- Don't pull your head forcefully to the side
- Don't let the opposite shoulder creep up towards your ear
- Don't hold your breath while stretching
- Don't slouch or round your upper back
- Don't perform this movement if you feel sharp, pinching pain
Common Mistakes
- Using excessive force with the hand
- Rounding the spine or slouching
- Shrugging the shoulder upwards
- Holding the breath
- Rushing through the stretch duration
Muscles Worked
This exercise primarily targets the upper trapezius and the levator scapulae, muscles that are frequently overworked due to stress and forward-head posture. By gently lengthening these fibers, you can reduce the risk of tension headaches and improve overall neck mobility and shoulder mechanics.
Primary
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