Seated Lateral Neck Flexion (Hold)

How to do it

1. Sit tall on a chair with both feet planted and the shoulders down.
2. Keep the face looking forward so the head does not rotate as it tilts.
3. Drop the opposite shoulder and slowly bring one ear toward the same-side shoulder.
4. Rest the same-side hand on the crown of the head and add only light pressure.
5. Hold the side-bent position while breathing, without shrugging the raised shoulder.
6. Return the head to center, then repeat on the other side.

Common mistakes

• Letting the opposite shoulder shrug up, which shortens the muscle you are trying to lengthen.
• Rotating the face toward the armpit instead of keeping a pure side bend.
• Pulling hard on the head instead of using the hand as a light guide.
• Rounding the trunk or leaning the torso to fake more range.