Neck Exercise

Purpose

To stretch the right upper trapezius and sternocleidomastoid (SCM).

Steps

1. Sit upright in a chair and place right hand on top of head with elbow out to the side.
2. Slowly side bend neck toward right shoulder. Do not pull down on your head, simply allow hand to support the head and neck in this position.
3. Grasp chair with left hand and slowly lean your body right and slightly forward until you feel a stretch.
4. Tuck your chin in to further the stretch.
5. Hold for 3-5 seconds.
6. Repeat 5 times.
7. Switch and repeat with the opposite side.

Tips

• Pull your head slowly.

• Scalene Stretch

  Purpose

  To stretch neck muscles.

  Steps

  1. Sit with right fingertips placed behind the left ear.
  2. Slowly move fingers down neck toward the collarbone while applying slight pressure to muscles.
  3. Holding fingers on the collarbone, slowly side bend neck and head toward the right until you feel a stretch.
  4. Repeat moving fingers toward the mid-line of the neck.
  5. Switch hands and stretch the opposite side.

  Tips

  • Pull hand slowly down the neck.

Purpose

To stretch upper neck at the base of the skull.

Steps

1. Sit upright in a chair and place fingertips on the chin.
2. Tuck in the chin and draw the back of head forward.
3. You should feel the stretch at the base of your skull.
4. Hold for 3-5 seconds.
5. Repeat 5 times.

Tips

• Use your fingers to help guide your forward motion.

Purpose

To stretch the upper back and chest.

Steps

1. Start by standing at arm’s length from the wall. Place both hands on the wall at shoulder height.
2. Squeeze shoulder blades together and down.
3. Slowly bend arms and touch your nose to the wall. Keep your spine straight.
4. From this position push shoulder blades apart, tuck in the chin and push your mid-back toward the opposite wall.
5. Hold for 5-10 seconds and then return to starting position.
6. Repeat the entire sequence 5 times.

Tips

• Keep your spine as straight as possible.