The side bend is a simple home exercise for your neck. Sit tall. Keep both shoulders down. Tilt your ear toward your shoulder until you feel a gentle stretch. Switch sides. Hold 15 seconds. Do it 3 times each side.
Do this exercise only if your physician checked it on your home exercise handout. Unless your provider writes something different, do your checked exercises two times a day, every day.
How do you do the side bend?
- Start: Sit tall. Keep both shoulders down.
- Do: Tilt your ear toward your shoulder until you feel a gentle stretch. Switch sides.
- Repeat: Hold 15 seconds. Do it 3 times each side.
What does the side bend help?
It stretches the muscles along the side of your neck, which often tighten and guard after a crash.
What mistakes should you avoid?
- Lifting your shoulder up to meet your ear.
- Turning your chin while you tilt.
- Pulling your head down with your hand unless your physician told you to.
When should you stop and call?
A gentle stretch, mild discomfort or feeling a little sore the next morning is normal. Stop and call (314) 887-5866 if you have:
- Sharp or stabbing pain
- Pain 2 points higher than before that lasts more than an hour
- New numbness, tingling or weakness
- Dizziness, or any change in vision
For chest pain, trouble breathing or fainting, call 911.
Bring your log to every visit
Check a box each time you do your exercises and write your pain number once a day. At each visit, your technician counts the days you did them and watches you do one exercise to make sure your form is right.
More neck exercises
This exercise is part of our physician-directed physiotherapy program, where a physician orders and supervises every treatment.
Medically reviewed by Dr. Gurpreet Singh Padda, MD, MBA, MHP. Board Certified in Anesthesiology, Pain Medicine, Interventional Pain Management, Addiction Medicine, and Obesity Medicine. Last reviewed October 18, 2026.