- No Comments
- زمان مطالعه : 7 دقیقه
About the exercise
Preview
Description
The neck rotation stretch is a movement in which you turn your head from one side to the other while keeping your chin level. This exercise can help reduce neck pain, stiffness, and strain, and it can also improve your range of motion.
Neck rotation is divided into two main types:
- Active Rotation: This type of rotation involves voluntarily turning the head without any external assistance.
- Passive Rotation: In this type, a healthcare professional or therapist gently moves the head to perform the rotation. Passive rotations are often used in physiotherapy to improve range of motion and reduce stiffness.
Target muscle group
Required equipment
Exercise level
How to perform the exercise
Preparation
Stand in the position shown in the image and get ready to perform the exercise.
Execution method
- Gently turn your head to one side so that your ear moves closer to your shoulder.
- Create a comfortable stretch; avoid forcing your head into unnatural positions.
- You should feel a gentle stretch along the side of your neck.
- Hold this position for 15–30 seconds, breathing slowly and evenly throughout.
- Slowly return your head to the center position and repeat the stretch on the other side.
Repetitions
The goal is to perform 2–4 repetitions on each side.
Tips and Recommendations
- Use a weight that allows you to maintain proper form and control.
- Let the shoulder on the loaded side drop as much as possible. This movement stretches the left upper trapezius muscle and, due to the way you lean, creates a strong isometric contraction in the right upper trapezius muscle. Although this exercise appears to be unilateral, it also produces an isometric contraction on the opposite side.
- If you experience pain or discomfort, stop the exercise.
Muscles involved in the exercise
List of muscles involved
Instruction on the involved muscles
1. Scalene Muscles
The scalene muscles consist of three pairs (anterior, middle, and posterior) located on each side of the neck. These muscles assist in various movements, including lateral flexion of the neck, elevation of the first two ribs during inhalation, and rotation of the neck.
Image of the scalene muscles
2. Sternocleidomastoid - SCM
The sternocleidomastoid is a large muscle located on each side of the neck. It has two heads: one originating from the sternum (sterno) and the other from the clavicle (cleido). Its functions include flexing the neck forward, bending the neck sideways, and rotating the head to the opposite side.
Image of the sternocleidomastoid
3. Splenius Capitis
Image of the Splenius Capitis Muscles
4. Splenius Cervicis
The splenius cervicis is a deep muscle in the neck region that primarily functions in neck rotation and extension. It extends from the upper part of the spine (spinous processes in the upper thoracic region) to the upper cervical vertebrae, helping to bend and rotate the head to the sides as well as extend the neck. The splenius cervicis is part of the splenius muscle group, which plays an important role in the movement of the neck and head.
Image of the Splenius Cervicis Muscles
5. Rectus Capitis
The rectus capitis is a small, deep muscle in the neck that helps move the head forward and backward. This muscle is divided into two parts:
- Rectus Capitis Anterior – facilitates forward movement of the head.
- Rectus Capitis Posterior – assists in moving the head backward and also plays a role in maintaining proper head posture.
This muscle is important for coordinating head and neck movements, especially when maintaining a steady head position and performing limited forward and backward motions. It also helps stabilize the neck joint.
Image of the Splenius Cervicis Muscles
6. Semispinalis capitis
The semispinalis capitis is a deep, long muscle located in the neck and back of the head. It connects to the upper cervical and upper thoracic vertebrae and attaches to the bones of the skull, particularly the occipital and temporal regions.
The primary functions of the semispinalis capitis include extending the head backward and rotating it to the sides. In addition, this muscle helps stabilize the neck and maintain spinal alignment. It also plays a role in twisting movements of the neck and head during activities such as looking around or turning the head.
Image of the Semispinalis Muscles
7. Longus Capitis
The longus capitis is a deep muscle located at the front of the neck. It originates from the upper cervical vertebrae (C3 to C6) and attaches to the front part of the skull (such as the anterior portion of the occipital bone).
Its primary function is to flex the head forward and move it to the sides. It also helps maintain neck stability and supports the cervical spine during various movements. The longus capitis plays an especially important role in small, precise head and neck movements, such as reading, writing, or looking straight ahead.
Image of the Semispinalis Muscles
8. Longus Colli
The longus capitis is a deep muscle located at the front of the neck. It originates from the upper cervical vertebrae (C3 to C6) and attaches to the front part of the skull (such as the anterior portion of the occipital bone).
Its primary function is to flex the head forward and move it to the sides. It also helps maintain neck stability and supports the cervical spine during various movements. The longus capitis plays an especially important role in small, precise head and neck movements, such as reading, writing, or looking straight ahead.
Image of the Semispinalis Muscles
Benefits of the exercise
Improved Flexibility
Regularly performing this stretch helps lengthen and relax the neck muscles, leading to an increased range of motion in the neck.
This allows us to perform important tasks more easily, such as checking blind spots while driving, tracking moving objects, or simply turning the head when communicating.
Reduced Neck Pain and Tension
Neck muscle tightness can lead to pain and discomfort. By maintaining neck flexibility and mobility through rotation exercises, you can reduce the risk of developing stiffness or pain in the neck—especially if you have a sedentary lifestyle or spend long hours sitting at a computer.
Improved Posture
Poor posture, especially forward bending, can put strain on the neck muscles. Regular neck stretching encourages proper spinal alignment and can lead to overall posture improvement.
Stress Reduction
The neck and shoulder area are common sites for stress-related tension. Neck rotation stretches help relax these muscles, promoting a sense of calm and potentially reducing stress levels.
