SHIFT Fit
Gentle neck side bend
Gentle neck side bend: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Sit tall looking ahead.
- Tilt ear gently towards shoulder. Keep opposite shoulder relaxed without pulling head.
- 1 set × 5 reps per side. Use a smooth, controlled pace. Complete both sides/directions in each set; allow 20–30s to change sides if needed. Finish with at least 2 comfortable repetitions in reserve. Keep opposite shoulder relaxed without pulling head.
Equipment
- chair
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| beginner | 1 set × 5 reps per side. | chair |
| beginner | 2 sets × 5 reps per side; 45s rest between sets. | chair |
| beginner | 2 sets × 8 reps per side; 60s rest between sets. | chair |
| beginner | 1 set × 8 reps per side. | chair |
Safety and comfort
- Stop for pain, dizziness or unusual breathlessness; do not force range or train to failure. Use gentle tension only; stop for tingling or radiating symptoms.
- Forcing end range; raising the shoulders; turning the whole trunk instead of the head. Exercise check: Keep opposite shoulder relaxed without pulling head.
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.