Stretch · No equipment
Neck Side Stretch
The Neck Side Stretch stretches the traps. Hold it with mild tension, never pain, and keep breathing.
- Traps
The animated figure highlights the muscles worked.
How to do it
- Sit tall, shoulders relaxed and down
- Tilt one ear toward the shoulder
- Add light pressure with your hand; never force it
How much to do
What BindTrue’s stretching plans use, by experience:
- Beginner
- 2 × 20 s each side
- Some experience
- 2 × 30 s each side
- Experienced
- 3 × 30 s each side
Alternatives
Same job, different tools: swap in one of these when the equipment is busy or the movement doesn’t suit you.
Used in these programs
- Stretch & Mobility Shoulders & back: 2 × 20 s each side · 3 days a week
Stop if you feel sharp or joint pain. New to training, or coming back from an injury? Start light and ask a qualified coach or physical therapist to check your form.