Neck side stretch

The **neck side bend** (also called lateral neck flexion or side neck stretch) is a simple, effective stretch to release tension in the neck, upper trapezius, and scalene muscles. It’s great for desk workers, people with forward-head posture, or anyone with tight neck/shoulder muscles.

### How to do it properly:
1. Sit or stand tall with shoulders relaxed (away from your ears).
2. Keep your nose facing forward (don’t let your chin jut forward or tuck).
3. Slowly drop your **right ear toward your right shoulder** without lifting the shoulder.
4. You should feel a gentle stretch along the **left side of your neck** (left trapezius and levator scapulae).
5. Hold for 20–30 seconds.
6. Optional (to increase the stretch):
- Place your right hand lightly on the left side of your head (just above the ear) and apply very gentle pressure. Never pull hard.
- Reach your left arm down and slightly away from your body (palm up or down).
7. Repeat on the opposite side.

### Tips for best results & safety:
- Move slowly — no bouncing or jerking.
- Keep both shoulders down and relaxed.
- Stop if you feel pinching, sharp pain, or dizziness.
- Breathe deeply throughout the stretch.

### Variations:
- **Seated with hand anchor**: Sit and place the hand of the non-stretching side under your thigh to anchor the shoulder down.
- **With overhead arm**: Raise the arm on the stretching side overhead and bend the elbow so the hand reaches toward the opposite shoulder blade (adds upper trap/shoulder stretch).
- **Active mobilization**: After holding the passive stretch, slightly nod or shake your head “yes/no” very gently within the stretched position to release more tension.

Do 2–3 reps per side, 2–3 times a day if your neck feels tight. It’s one of the safest and most effective daily neck stretches when done correctly!