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Neck · Stretching

Contract-Relax Cervical Rotation Stretch

Contract-relax cervical rotation stretch, 3 sets, 5 repetitions per side, hold for 5 seconds during contraction then relax

Illustration of the Contract-Relax Cervical Rotation Stretch exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 5 per side

Contraction duration: 5 seconds

Description: Sit upright, slowly turn your head to one side until comfortable. Gently contract the neck muscles while trying to turn the head in the opposite direction for 5 seconds, then relax and allow the head to stretch further into the initial rotation.

Tips: Keep your back straight and shoulders relaxed. Perform the movement slowly and smoothly to avoid excessive tension.

Progression: Gradually increase the contraction duration up to 10 seconds as the exercise becomes easier.

At a glance

Goal
Stretching
Level
Beginner
Equipment
none
Starting position
Seated, upright back
Clinical goal
Improve flexibility and reduce neck stiffness
Also known as
PNF neck rotation stretch, contract-relax neck stretch, cervical rotation with contraction

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.