Overview

Neck Lateral Tilt (颈部侧倾) is a beginner-level Stretching exercise targeting the Neck. Hold for 60 seconds.

How to Perform

1. Sit or stand with tall posture.
2. Gently tilt your right ear toward your right shoulder until you feel a comfortable stretch on the left side of your neck.
3. Keep both shoulders relaxed and down.
4. Hold for 20 seconds, then switch sides.
5. Never force the movement.

中文说明

坐直或站直保持良好姿势。轻轻将右耳倾向右肩，直到左侧颈部感到舒适的拉伸。保持双肩放松下沉。保持20秒后换边。不要强迫动作。

Target Muscles

• Neck

Benefits

• Reduces neck stiffness and pain
• Suitable for beginners and those new to exercise

Safety & Contraindications

• Stop immediately if you feel dizziness or numbness

⚠️ Important: This exercise guide is for informational purposes only. If you have a medical condition or injury, consult a healthcare professional before attempting this exercise.

Scientific References

1. Gordon R, Bloxham S. A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain. Healthcare. 2016;4(2):22. doi:10.3390/healthcare4020022
2. Hayden JA, et al. Exercise therapy for chronic low back pain. Cochrane Database Syst Rev. 2021;9(9):CD009790. doi:10.1002/14651858.CD009790.pub2