24/07/2021
Posted • .jack.dockery 💫 Neck Mobility Exercises
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🔹 We have all had to deal with a stiff neck whether suffering from an injury or simply sleeping incorrectly. This can result in discomfort, difficulty with movement tasks like looking over your shoulders when driving, and possibly create headaches.
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🔸 Two muscles that will often be found with movement restrictions is the sternocleidomastoid (SCM) and scalenes. The SCM has been found to create a pain referral pattern to the base of the skull, the temporal region, and the orbital area. When restricted together these muscles can result in a compressive force on the cervical spine and result in greater discomfort.
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🔹 The first exercise is a self release of the SCM. First, the SCM needs to be properly located. To do so, rotate to the opposite side and then sideflex. Then, use a pincer grasp to gently squeeze and pull away the SCM between the pad of your thumb and side of index finger. I recommend holding this position for 20-30 seconds and perform at different levels of the muscle belly.
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🔸 The second exercise is an active release of the scalenes. First, depress the shoulder blade with the opposite hand and side flex away. Then, flex and extend the head for 20-30 seconds and perform for a couple of repetitions. If you find a particularly tight portion of the scalenes, you have the option of holding this position.
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