Neck Stretches

Written by: Emilie Smale, Certified Athletic Therapist

Are you experiencing pain or discomfort in your neck or surrounding areas? Today we are talking about the muscles of the neck, what areas are affected when they are tight and what you can do to stretch them out and stay pain free.

Anterior Scalene Stretch

The anterior scalene muscle is at the front of the neck on both the left and right side. This muscle is responsible for elevating the first rib, side bending the neck, and flexing the neck forward. A tight anterior scalene can result in radiating pain down the arm (scalene myofascial pain syndrome), and trigger points in this muscle may cause chest, back, and shoulder pain.
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​To stretch this muscle; place your right hand behind the low back, palm facing outwards. Bend your neck to the left side, ear to left shoulder. Then, slightly rotate your head upwards and look towards the ceiling. Lastly, place your left hand underneath your right collar bone and lightly pull downwards. You should feel a stretch on the front, right side of your neck. Hold for 30 seconds and repeat on the left side.

Anterior Scalene Muscle

Anterior Scalene Stretch

Upper Trap Stretch

The upper trapezius (trap) runs from the base of the head to the posterior lateral third of the collarbone. This muscle is responsible for movements of the head and shoulder such as neck side bending and extending backwards, and shoulder shrugging. Overactive, tight upper traps with trigger points can cause referring pain in the eyes, jaw, and headaches.
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​To stretch this muscle; sit in a chair and grasp the seat with your affected hand to lower your shoulder. Tilt your head to the opposite side (ear to shoulder) until a stretch is felt on the top of your shoulder. You may also place your other hand on your head and pull down to increase the stretch. Maintain the stretch for 30 seconds, then repeat on other side.

Upper Trapezius Muscle

Upper Trap Stretch

Levator Scapulae Stretch

The levator scapulae muscle runs from either side of your neck down to the top of the shoulder blades. It is responsible for lifting the shoulder blade. A tight levator can result in shoulder and neck pain, and headaches.

​To stretch this muscle; sit straight up with your shoulders back. Place your right hand behind your back, palm facing out. Side bend your neck to the left, then tuck your chin in and rotate it downwards to look at your left armpit. You should feel this stretch on the top of your right shoulder blade and the back of the right side of the neck. For a greater stretch, pull your head further downwards with your left hand. Hold for 30 seconds and repeat on the left side.

Levator Scapulae Muscle

Suboccipital Release

The suboccipital muscles are a group of four muscles located at the base of the skull. They are responsible for extending and rotating the head. Tight suboccipital muscles can result in headaches and migraines. A forward head poke, whiplash, eye strain and grinding your teeth can cause tension and tightness in this area.

​To release this muscle; lie down on your back, you can choose to place a rolled-up towel under the base of your head. Tuck your chin downwards, as if giving yourself a double chin. Hold this for a few seconds, relax, then repeat.

Suboccipital Muscles