Rehabilitation Exercises >> Neck: Level 1 Neck Exercises >> Upper Trapezius and Sternocleidomastoid Stretch - Sitting

Upper Trapezius and Sternocleidomastoid Stretch - Sitting

These exercises should only be performed after evaluation by a qualified medical professional and under their instruction. Failure to properly ascertain the reasons for certain injuries or the causes of pain may lead to further injury if these exercises are performed.

Should you experience pain or discomfort while doing an exercise, stop immediately. Follow only the exercises that your doctor has recommended to avoid the potential of further injury.

Purpose

To stretch the right upper trapezius and sternocleidomastoid (SCM).

Steps

1. Sit upright in a chair and place right hand on top of head with elbow out to the side.
2. Slowly side bend neck toward right shoulder. Do not pull down on your head, simply allow hand to support the head and neck in this position.
3. Grasp chair with left hand and slowly lean your body right and slightly forward until you feel a stretch.
4. Tuck your chin in to further the stretch.
5. Hold for 3-5 seconds.
6. Repeat 5 times.
7. Switch and repeat with the opposite side.

Tips

• Pull your head slowly.