About the Exercise
Description
The lateral neck stretch, or side neck stretch, is a simple yet effective movement for reducing tension and stress in the neck and shoulder muscles. It is often used to improve neck flexibility and relieve pain caused by prolonged sitting or poor posture.
Performing diagonal neck stretches regularly can significantly enhance flexibility and reduce neck discomfort. It is recommended to include this exercise in your daily routine, especially if you have a desk-based job or take part in activities that put strain on your neck muscles.
Preview
How to Perform the Exercise
Preparation
Sit or stand upright, keeping your shoulders relaxed and your body in a natural position.
Execution
Stretch Movement:
Gently tilt your head to one side (left or right) so that your ear moves closer to your shoulder.
Extend your opposite arm downward to feel a deeper stretch.
For increased stretch, you can gently hold your head with the hand on the stretching side.
Duration: Hold this position for 15–30 seconds.
Repetitions: Repeat the same movement on the other side.
Coaching Tips and Recommendations
Avoid applying excessive pressure on your neck.
Perform the movements slowly to prevent injury.
If you experience sharp pain in your neck or shoulders, stop the exercise.
This movement is excellent for relaxing the muscles and improving neck range of motion, especially for people who spend long hours at a computer. 😊
Benefits of the Exercise
Reduces Muscle Pain and Tension
Neck stretching exercises help reduce tension and pain in the neck and shoulder muscles, especially for individuals who spend long periods in a fixed position (such as working at a desk).
Improves Flexibility and Range of Motion
These exercises help increase the flexibility of the neck muscles and ligaments, improving the neck’s range of motion, which is highly effective in daily activities and in preventing injuries.
Improves Posture
Neck stretching exercises can help relieve muscle tightness and shortening caused by poor posture (such as rounded shoulders and forward head position) and aid in improving the alignment of the neck and spine.
Reduces Stress and Promotes Relaxation
These movements help reduce pressure on the neck and head muscles, promoting a sense of relaxation. They can also help alleviate tension-related headaches.
Muscles Worked in the Exercise
List of Muscles Worked
Muscle Activation Guide
1. Levator scapulae
Levator Scapula
Location: This muscle originates from the transverse processes of the cervical vertebrae (C1 to C4) and attaches to the medial border of the scapula.
Function: Responsible for elevating the scapula and assisting with lateral and rotational movements of the neck.
In the Stretch: During lateral head bending (such as tilting the head toward the opposite shoulder), this muscle is stretched, helping to relieve tension in the neck and shoulder area.
Image of the Levator Scapulae Muscles
2. Scalene Muscles
Middle Scalene
Location: Originates from the transverse processes of the cervical vertebrae (C2 to C7) and inserts into the first rib.
Function: Assists in lateral flexion of the neck and helps elevate the rib cage during inhalation.
In the Stretch: When the neck is bent to the side, this muscle, along with the anterior scalene, is stretched, helping improve lateral neck flexibility.
Anterior Scalene
Location: Originates from the transverse processes of the cervical vertebrae (C3 to C6) and inserts into the first rib, positioned in front of the middle scalene.
Function: Assists in neck flexion and rotation, as well as elevating the first rib to aid breathing.
In the Stretch: This muscle is stretched when the neck is bent backward or to the side, helping to relieve tightness in the front of the neck.
Image of the Scalene Muscles
3. Sternocleidomastoid - SCM
Sternocleidomastoid (SCM)
Location: Originates from two points:
Sternal head: From the sternum (breastbone)
Clavicular head: From the clavicle (collarbone)
The muscle inserts into the mastoid process of the temporal bone.
Function: A multifunctional muscle that:
Flexes the neck forward
Rotates the head to the sides
Stabilizes the head in an upright position
In the Stretch: Stretching occurs by tilting the neck toward the shoulder or rotating the head backward and to the opposite side. This helps reduce muscle tension and stiffness.
Image of the Sternocleidomastoid (SCM) Muscle
4. Omohyoid
Omohyoid
Location: This thin, elongated muscle extends from the hyoid bone in the neck to the scapula. It has two sections: the superior belly and the inferior belly.
Function: Assists in stabilizing and depressing the hyoid bone, playing a role in the swallowing process.
In the Stretch: During lateral neck stretching or when lowering the head with a side bend, this muscle is gently stretched.
Image of the Omohyoid Muscle
5. Trapezius
Trapezius
Location: This large, superficial muscle originates from the base of the skull and the spinous processes of the cervical and thoracic vertebrae, and attaches to the shoulders and spine.
Function:
Upper fibers: Elevate the shoulders and assist in neck movements
Middle fibers: Retract (pull together) the shoulder blades
Lower fibers: Depress the shoulder blades
In the Stretch: The upper portion of this muscle is stretched during lateral neck stretches and can help relieve tension caused by prolonged sitting or stress.
Image of the Trapezius Muscle
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