Stretching the Neck

Stretches on this Page:
Woe is Me,  Ear to Shoulder,  Armpit Sniff,  Armpit Sniff with a Twist,  Head Rotate and Tilt, 

Muscles on this Page:
Trapezius, Levator Scapula, Scaleneii, Sternocleidomastoid (SCM)


Please see more about stretch information for general guidelines.
And refer to the instructions given to you by your RMT.
Each stretch should always be repeated on the other side, unless specified by your RMT.

 
Woe is Me

Anterior Scalene, Sternocleidomastoid

Sit in a chair and hold on to the base with your hand on the same side you are stretching. Sit up straight and allow your head to tilt back towards your opposite side. Place your free hand on your forehead and gently encourage the stretch at the front of your neck.

 
Ear to Shoulder

Middle Scalene & Upper Trapezius

Sit in a chair and hold on to the base with your hand on the same side you are stretching. Sit up straight, tilt your head away from the side you are stretching, ear to shoulder. Using your free hand, hold your head and gently encourage your ear toward your shoulder.

 
Armpit Sniff

Posterior Scalane, Spleneii, Suboccipitals, & Levator Scapula

Sit in a chair and hold on to the base with your hand on the same side you are stretching. Sitting up straight, look down towards your opposite foot. Using your free hand, hold the back of your head and gently encourage your head towards your foot as if you are sniffing your armpit.

 
Armpit Sniff with a Twist

Levator Scapula, Posterior Scalene, Upper Trapezius, Sternocleidomastoid

Sit in a chair and hold on to the base with your hand on the same side you are stretching. Sitting up straight, look down towards your opposite foot. Using your free hand, hold the back of your head and gently encourage your head towards your foot as if you are sniffing your armpit. Slowly rotate head towards the side youre stretching.

 
Head Rotate and Tilt

Sternocleidomastoid - Right Sternal Head

Sitting up straight, grasp seat with left hand. Turn your head to the right while tilting your left ear up towards the sky, tilting the top of your head slightly back. Use your right hand to gently add pressure to your chin. Feel for stretch on the right in front of neck.






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