[UPDATE] NECK Ex | Stretching & Strengthening

Stretching Exercises:

SCM Stretch:

Alleviates tension in the sternocleidomastoid (SCM) muscle and improve neck mobility.

• Procedure:

• Sit in a comfortable position with a straight spine.
• Begin by tilting head to one side, bringing ear towards shoulder.
• A stretch is felt along the side of neck.
• Repeat on the other side.
• Dosage: Hold for 20-30 seconds, 2-3 repetitions on each side, 2-3 times per day.

** To increase the stretch: Use the hand on the same side as the tilted head to gently apply pressure on the opposite side of head.

Upper Trapezius Stretch:

Helps alleviate tension in the upper trapezius muscle, which often becomes tight due to poor posture and stress.

• Procedure:

• Sit up straight on chair.
• Grab onto the bottom of chair.
• Tilt the head to one side. (bringing the ear towards the shoulder)
• A stretch is felt on the opposite side of the neck.
• Repeat on the other side.
• Dosage: Hold for 20-30 seconds, 2-3 repetitions on each side, 2-3 times per day.

Levator Scapulae Stretch:

Relieves tension in the levator scapulae muscle, which is commonly tight due to poor posture and stress.

• Procedure:

• Sit up straight.
• Rotate the head diagonally towards the armpit on one side. (bringing the nose towards the armpit)
• A stretch is felt on the opposite side of the neck.
• Repeat on the other side.
• Dosage: Hold for 20-30 seconds, 2-3 repetitions on each side, 2-3 times per day.

Scalene Stretch:

Helps alleviate tightness in the scalene muscles (posterior, middle and anterior), which can contribute to neck and shoulder discomfort, and improve neck mobility.

• Procedure: Sit comfortably with the spine tall and shoulders relaxed.
• Tilt the head to one side, bringing the ear towards the shoulder.
• A stretch is felt along the side of the neck.
• Dosage: Hold for 20-30 seconds, breathing deeply. Repeat 2-3 times daily.

** To deepen the stretch (optional): Place the hand on the opposite side of the head and gently apply a bit of pressure.