Neck and Shoulder Stretch/Lateral Flexion & Rotation Stretch To stretch the L E F T shoulder and side of the neck: - Keep your left shoulder down. Sit on your left hand or stretch your left hand down and away from your shoulder.
- Tilt your head to bring your right ear toward your right shoulder. Hold this position for about 20 seconds.
- Rotate your head to the right so you are pointing your chin at your armpit crease. To deepen the stretch, breathe in and raise your shoulders, breathe out and lower your shoulders and tuck your head down farther. Hold this position for about 20 seconds
- Rotate your head to the left so your chin is pointed toward the sky (but keep your head tilted to the right. You can re-set the head tilt in between movements if this feel awkward…just come back to centre, tilt your right ear toward your right shoulder and then rotate your chin to point to the sky. Hold this position for about 20 seconds. Alternative method 1. Step 1 and 2 are the same. Then moving with your breath rotate your head to bring your chin to your shoulder and then on your inhale rotate your chin toward the sky. Go back and forth with your breath, spending at least 30 seconds moving back and forth.
Alternative method 2. Post Isometric Relaxation Start the same as above.
- After tilting the head toward the ear, and after each rotation, use your right hand on the left side of your head to provide resistance.
- Push your head gently into your hand, take a deep breath, then exhale and relax your head and neck completely. Use your hand to gently draw your head in the direction of the stretch.
- With your breath, repeat the gentle push/big breath 2 more times and then hold at the end for 20 seconds.
- Be sure to do both sides, with whichever method you prefer.
Suboccipitals (Base of the skull) To stretch the back of the neck at the base of the skull: - Stand with your back against a wall. (Your heels don’t have to be touching the wall but hips and shoulder blades are on the wall)
- Bring your head back to touch the wall
- Tuck your chin down toward your chest with the back of the head still on the wall
- To deepen the stretch, hold the chin down and back and use the other hand to pull the head forward slightly so the chin lowers slightly and the back of the neck lengthens.
- You should have multiple chins!
Self massage for this area: - Rotate your head 45 degrees to the right
- Place your right thumb at the hollow at the base of the skull on the side (find the lump halfway between your ear and your spine and place your thumb just below that)
- Nod your head up and down about 15 times with the thumb keeping pressure.
- Feel free to explore placing your thumb closer to the spine along the base of the skull to see what feels best.
Alternate method: - Get a lacrosse ball or tennis ball.
- Lay on a yoga matt or couch with the ball in hand, usually just below the base of the skull.
- Rock the head back and forth until you find the spot that feels good.
- Hold pressure for up to 2 mins at a time, as long as the pain is not too intense (not over 7/10 and should reduce in sensation while you hold the pressure). Breathe slowly and deeply while you wait for it to relax.
Comments