Neck Rehab – Neck Stretches

Corrective Neck Stretches for yourCE's-Neck-Scalene-shoulder_thoracic_outlet_syndrome_anat02
Cervical Spine
(Neck Stretches that target your neck and upper shoulders and thoracic spine)

Head Tilts : Stretches your Trapezius muscles.

Stand with feet shoulder width apart or sit on a ball or chair.
Tilt your right ear directly towards your right shoulder.
Hold at point where it’s tight but NOT painful.
It is important that you keep your chin and eyes facing forward.
Bring your head back upright and slowly tilt the other way.CE'c-Neck-Str-HeadTilts
Tilting your left ear directly towards your left shoulder and hold.
Hold at point where it’s tight but NOT painful.
Again keeping your chin and eyes facing directly forward.
You can also apply pressure using your hand over your head,
as seen in two pics below.

Head & Neck Roll : Stretches muscles from the base of skull to top of shoulders.

CE's-Neck-HeadRollsStand with feet shoulder width apart or sit on a ball or chair.
Tilt your left ear directly towards your right shoulder and
hold at point it is uncomfortable but NOT painful.
It is important that you keep your chin and eyes facing forward.
Slowly roll from pic 1 to 3, and then to 4 and end at pic 2.
Don’t “pull” chin to chest just let it and the forehead hang.
Continue back across from pic 2 to 4 to 3 and end at pic 1.
Repeat 2 or 3 times finding tight spots along the way.

Head & Neck Stretches : Stop at your specific tight spots.

images-2Stand with feet shoulder width apart or sit on a ball or chair.
In the stretch above you may have noticed specific tight spots.
Go back to those specific angles and stretch them directly.
Pull gently in that angle with your hand(s) for 10 to 30 seconds.
Pull and hold in the specific angle  for approx 10 seconds.
Roll back and forth stopping and stretching tightest spots again.

Scalene Neck Stretches : Muscles running up and down front and sides of neck.

imgresStand with feet shoulder width apart or sit on a ball or chair.
Tilt your head up and backwards looking at ceiling.
Pressing the base of skull into your traps (back neck muscles).
Rock head gently side to side a couple of inches smushing trap.
Slowly move/rotate your chin around at different angles.
Looking for specific tightnesses which will be the scalenes.

Watch video below for a nice visual walkthrough on all three Scalene Neck Stretches!

 

Do each of the above stretches first to warm up each angle then for a more comprehensive neck stretch routine try the video below!

Active Isolated Stretching (AIS) & Core Strengthening Sequence for the all neck stretches that target the muscles and movements of the neck and upper shoulder. Strengthens opposing neck muscles. For more information and latest in stretching technology, please visit them at

http://www.smartstretch.com