Neck Flexor and Rotation Stretch

Neck Muscle Movements

The stretches in this chapter are excellent overall stretches; however, not all of these stretches

may be completely suited to each person’s needs. The muscles involved in the various neck

movements appear in the following table. To stretch specific muscles, the stretch must involve

one or more movements in the opposite direction of the desired muscle’s movements. For

example, if you want to stretch the left scalene, you could extend the head both backward

and laterally to the right. When a muscle has a high level of stiffness, you should use fewer

simultaneous opposite movements (you would stretch a very tight right scalene by initially

doing just left lateral extension). As a muscle becomes loose, you can incorporate more

simultaneous opposite movements.

Neck Flexor and Rotation Stretch

Neck Flexor and Rotation Stretch

When the neck flexors become flexible, progress from stretching the

right and left sides simultaneously to stretching the opposite sides individually. To do this, follow this procedure:

Technique

Stand or sit upright. Place right hand on the forehead.

Pull the head back and toward the right so that the head points toward the shoulder.

Keep the head straight; do not lay the head down to either side.

Muscles Stretched

Most-stretched muscle: Left sternocleidomastoid.

Lesser-stretched muscles: Left longissimus capitis, left semispinalis capitis, left

splenius capitis.

Neck Flexor Stretch

Neck Flexor Stretch

Technique

Sit or stand upright. Interlock hands and place the palms on the forehead. Pull the head back so that the nose points straight up to the ceiling.

Muscles Stretched

Most-stretched muscle: Sternocleidomastoid.

Lesser-stretched muscles: Longissimus capitis, semispinalis capitis, splenius capitis, scalene.

Commentary

You can do this stretch either while sitting or while standing. A greater stretch is applied when seated. Standing reduces the ability to stretch because reflexes come into play to prevent a loss of balance. During the stretch, make sure not to reduce the stretch by hunching up the shoulders. Also, try to point the chin as far back as possible.

For more visit us : www.relaxindia.org