Back · Bodyweight
Seated Neck Stretch
How to do the seated neck stretch, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Timed hold
- Movement
- Extension
- Mechanic
- Mobility
How to do it
Move into the stretch position slowly until you feel a gentle pull on the target muscle. Hold the stretch while breathing deeply, avoiding any bouncing or pain.
- 1Sit tall and gently tilt your head to one side until you feel a mild stretch along the opposite side of your neck
- 2Keep your shoulders relaxed and breathe deeply to encourage the muscles to release
- 3Hold the stretch for 20, 30 seconds and repeat on the other side
Common mistakes
- Don't jerk or force your head into a deeper position; move slowly and mindfully
- Avoid rolling your head in large circles, which can compress the cervical spine
- Don't continue the stretch if you feel sharp pain, tingling, or dizziness
Muscles worked
The seated neck stretch works the .
- Upper TrapsMinor
- Side DeltsMinor
Kovo programs the seated neck stretch for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed April 2026.