SCM - Front of Neck Stretch |
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This is the big muscle in the front of the neck that runs from the breastbone (sternum) up behind the ear. When it is tight, it not only can cause neck pain and headaches, but can contribute to dizziness, nausea, and other problems. Because it runs at an angle, it's tricky to stretch. Remember, if you are doing it right, you will feel it in your tight places.
1. Touch or Pinch – Using your opposite hand, hold the collarbone down on the side you want to stretch. Hold the collarbone near the midline, just to the side of your throat.
Or, you can pinch the tight part of the muscle with your opposite hand, and hold it as you stretch the muscle. To do this, first tip your head toward the side you want to stretch to slack or soften the muscle. Then pinch the lower part of the muscle. You can use skin lotion, and glide down the muscle as you tip away in step 4 below. For the upper neck, you are better off just gently pressing in with your thumb or fingers.
2. Tuck and Lift – Tuck your chin, and lift your chest, lifting the top of your head up. Hold this tucking throughout the stretch.
3. Turn Toward – Rotate our head 20-30 degrees (not far) toward the side you want to stretch. Your nose should be directly over the hand that is touching or pinching the muscle.
4. Tip Away – Tip our head sideways, side-bending away from the side you are stretching. You should now feel the stretch through the front of the neck. Yes, you are rotating your head one way and tipping it the other. See if hlding or pinching works better.
Hold the stretch for 30-90 seconds, 2-3 repetitions, 1-2 times per day or go slowly in and out of the stretch, holding for 3-10 seconds and repeating 3-10 times.
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