Neck Jaw Stretch
The neck jaw stretch is a bodyweight exercise targeting the neck and jaw muscles. It combines a lateral head tilt with a jaw protrusion to stretch the sternocleidomastoid and surrounding neck musculature.
How to do it
- Sit upright with your back straight and shoulders relaxed.
- Tilt your head to the right, bringing your right ear toward your right shoulder.
- Gently push your lower jaw forward and slightly upward to feel a stretch on the left side of the neck and jaw.
- Hold the stretch for 10–15 seconds.
- Return to the neutral position and repeat on the opposite side.
- Continue alternating sides for the desired number of repetitions.
Form cues
- Sit tall with relaxed shoulders
- Keep your spine straight
- Tilt your ear toward the shoulder
- Protrude your lower jaw gently
- Breathe deeply throughout the hold
Breathing: Maintain slow, steady inhales and exhales; do not hold your breath while stretching.
Common mistakes
- Shrugging shoulders: limits the stretch in the neck muscles
- Tilting too far: may cause neck strain or discomfort
- Moving too fast: reduces the benefit of the deep tissue release
- Forcing the jaw: can lead to unnecessary tension in the TMJ
Muscles worked
Primary: neck. Secondary: masseter, sternocleidomastoid.
Suggested sets & reps
Get fitter
3 sets × 15 s hold per side, rest 30 s
Lose weight
3 sets × 15 s hold per side, rest 30 s
Build muscle
3 sets × 20 s hold per side, rest 30 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain in your neck or jaw, stop immediately and ease off.
- If you have a history of jaw issues or TMJ, check with a professional before performing this exercise.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
Should I feel pain during this stretch?
No, you should feel a gentle tension, never sharp pain. If you feel pain, stop immediately.
How often should I do this?
You can perform this stretch daily, especially if you spend long hours at a desk.
Can I do this while standing?
Yes, but sitting helps you focus on keeping your posture upright and shoulders relaxed.