Sternocleidomastoid
Stretch exercises:
1. Clavicular head: Bend head and neck backward, rotating the face to one side. The muscle will be stretched at the clavicular head on the opposite side.
2. Sternal head: Turn head to one side, then at full rotation tilt the chin toward the shoulder. The muscle will be stretched at the sternal head on the same side.
Each stretch should be held 15-30 seconds and repeated 2 to 4 times.
Scalenes
Stretch exercises:
Laterally bend the head and neck so that the ear of the unaffected side moves toward the same shoulder. Hold for 15-30 seconds. Then, without changing the degree of lateral stretch, rotate the head and face toward the affected side, stretching the cheek toward the ceiling. Hold of 15-30 seconds. Return the head and face to the initial lateral stretch position. Now rotate the head and face, this time aiming the chin in toward the clavicle. Hold for 15-30 seconds. Return the head and face to the initial lateral stretch position.
Splenius Cervicis
Stretch exercises:
Drop the head forward, rotating the neck 30 to 40 degrees to the side. Gently press the head down, more forward than lateral. The muscle on the opposite side will be stretched. Hold for 15-30 seconds, repeat 2 to 4 times.
Posterior Cervicals
Stretch exercises:
Drop the head forward, aiming the chin for the chest. Allow the weight of the head, acting with gravity, to stretch the posterior neck muscles. In doing so the chin will reach the lowest possible level on the chest. It is important to try to avoid pulling the chin in toward the throat during this stretch.
PAUL Wu, RMT, R.Ac., R.Tcmp. 