라이브러리로시작 
끝 
운동 라이브러리
Neck Side Stretch
A gentle static stretch for the upper trapezius and lateral neck muscles, useful for desk-related stiffness and post-training recovery.
스트레칭맨몸Static stretch
주동근
상부 승모근
협응근
견갑거근사각근
장비
맨몸
패턴
Static stretch
준비 자세
- 01Sit or stand tall with the spine neutral and shoulders relaxed.
- 02Let both arms hang, or lightly grip the bench or chair with the hand on the side being stretched.
- 03Depress the shoulder on the stretching side away from the ear.
- 04Keep the gaze forward to start.
수행
- 01Tilt the head so the ear moves toward the opposite shoulder.
- 02Hold the position where a mild stretch is felt along the side of the neck.
- 03Breathe slowly and let the stretch deepen slightly with each exhale.
- 04Return to neutral under control, then repeat on the other side.
체크포인트
- -The shoulder on the stretched side stays down, not shrugging up.
- -The tilt is pure side bending with no rotation or forward flexion.
- -The intensity stays mild; a neck stretch should never be forced.
- -Breathing stays slow and unforced throughout the hold.
흔한 실수
- -Shrugging the shoulder up and canceling the stretch.
- -Cranking the head over aggressively.
- -Rotating the chin instead of tilting sideways.
- -Holding the breath during the stretch.
프로그래밍 노트
- -Hold 20 to 30 seconds per side for 2 to 3 rounds.
- -Use daily for desk stiffness or after heavy pressing and carrying sessions.
- -Keep it hands-free; use the assisted side-push version only when more intensity is wanted.