Several months ago I posted a blog on exercises for neck pain.  These were some basic exercises that are great for a beginner or someone in acute pain.  In this blog I want to discuss some of the more specific neck stretches for muscles in the neck that I utilize frequently.

Levator Scapula

The levator scapula is a muscle that originates on the first four vertebrae and inserts onto the inner border of the scapula.  This is a muscle that when tight will pull our shoulder blades up to our ears.  When we have a forward head position it helps to hold our head up and can become over-worked.  To stretch the levator scapula on the right side start by stabilizing your scapula on the right by holding onto the bottom of the chair with your right hand or placing your right hand behind your back.  Then turn to the left and look down.  Use your left hand to add some over pressure to your head pulling it down until a comfortable stretch is felt in the back of your right neck area.  Hold for 2-3 deep breaths and repeat 10 times to each side twice a day.  If this is painful stop until you see a professional who can access whether this stretch is appropriate for you.

Scalenes

There are three scalene muscles called the anterior, middle, and posterior scalenes.  The anterior scalene originates from the transverse processes of C3-6 and inserts onto the first rib.  The middle scalene originates from the transverse processes of C2-7 and inserts onto the first rib.  The posterior scalene originates from the transverse processes of C5-7 and inserts onto the second rib.  All of the scalenes act to tilt your head to the same side that is contracting and flex your neck forward when both sides contract together.  They also assist in breathing by elevating your first and second ribs.  These muscles are commonly tight as we look down a lot to look at our phones, computers, when writing, eating, or when we have trouble breathing and they need to work hard to assist.  To stretch the scalenes on the right you start stabilizing your rib cage on the right by holding onto the bottom of the chair or placing your right hand behind your back.  Then tilt your head ear toward shoulder to the left.  Maintain this position as your turn your head to the right until you feel a comfortable stretch in the front of your right neck and hold for 2-3 deep breaths.  I like to use my left hand to add some gentle downward pressure on the neck just above the collar bone on the right to draw the ribs and muscle down to get a better stretch.  You can add this or not.  Repeat 10 times on each side twice a day.  If this is painful stop until you see a professional who can access whether this stretch is appropriate for you.

Sternocleidomastoid

The sternocleidomastoid muscle has two heads, and therefore, two origins.  The sternal head originates from the manubrium and the clavicular head originates from the inner third of the clavicle.  These two heads blend together as they ascend to their insertion onto the mastoid process.  When both sides contract together the neck flexes.  When only the right side contracts the head is drawn into a side bend on the right and also rotates upward pulling the jaw down to the right.  This muscle, like the scalenes, commonly gets tight with how much we look down during a day.  It can also lead to TMJ (Temporomandibular) or jaw problems due to it’s attachment to the mastoid process.  To stretch the sternocleidomastoid on the right you start stabilizing your shoulder girdle on the right by holding onto the bottom of the chair or placing your right hand behind your back.  Then turn your head to the left and look up past your left shoulder at the ceiling until a stretch is felt in the front right of your neck and hold for 2-3 deep breaths.  I like to use my left hand to add some gentle downward pressure just above the collar bone or clavicle on the right to draw the collar bone and muscle down to get a better stretch.  You can add this or not.  Repeat 10 times on each side twice a day.  If this is painful stop until you see a professional who can access whether this stretch is appropriate for you.

If your neck pain persists or you would like to make an appointment please contact Old Post Physical Therapy at 914-271-2426, email us at oldpostpt@icloud.com, or make an appointment on our website oldpostpt.com.