The omohyoid muscle is a small muscle in the neck that originates at the upper border of the scapula and inserts into the hyoid bone, which anchors the tongue. The omohyoid depresses and stabilizes the hyoid bone, the unarticulated bone located between the chin and thyroid cartilage that provides the foundation for speech. Injury or tightness in the muscle can lead to pain in the neck and shoulder. Because of its location deep in the neck, the omohyoid muscle can be difficult to isolate and stretch.
Head Tilt Stretch
Start by standing or sitting upright, arms hanging directly alongside the torso. To stretch the right omohyoid muscle, press your right hand toward the floor as though you are pressing it into a table. Isolate the movement so that only the right arm moves, and your body remains still and neutral. This action drops the shoulder away from the ear. Leaving the hand and body in place, gently bring the left ear towards the left shoulder. Once you reach your full range of motion, hold this position for 30 to 45 seconds. Slowly release the stretch, bringing your head upright. Repeat on the opposite side to stretch the left omohyoid muscle.
Head Tilt and Grasp Stretch
A variation on the head tilt stretch, grasping a table can help you isolate the omohyoid muscle and maintain the correct body position. The stretch requires a bar or surface with a graspable edge at thigh height. You can use a sturdy table, chair, railing, gate, or other bar or surface around your home, office, or gym, although we use a table in this example. To stretch the right omohyoid muscle, stand with the sturdy table to the right side of your body. Grasp the corner of the table top with your right hand. Isolate the movement so that only the right arm moves, and your body remains still and neutral. Gently bring the left ear towards the left shoulder. Once you reach your full range of motion, hold this position for 30 to 45 seconds. Slowly release the stretch, bringing your head upright. Repeat on the opposite side to stretch the left omohyoid muscle.
Head Tilt and Hand Press Stretch
Start by standing or sitting upright, arms hanging directly alongside the torso. To stretch the right omoyhoid muscle, place your left hand directly beneath the right collar bone with your fingers pointed toward the top of the right shoulder. Press down gently, applying light pressure to the upper part of the pectoral muscles. Tilt the head slightly back and to the left. Hold this position for 30 to 45 seconds. Slowly release the stretch, bringing your head upright. Repeat on the opposite side to stretch the left omohyoid muscle.
