The sternocleidomastoid is a pair of muscles on the anterior part of your neck that stretches from the medial portion of your collarbone and the broad part of your sternum to the mastoid part of the temporal bone, which is below and slightly behind your ears on your skull, according to the National Academy of Sports Medicine. It works with other neck, shoulder and chest muscles to move your head up and down and side to side and to turn your head left and right.
Do Active Neck Flexion and Extension
Step 1
Stand with your feet slightly apart and put your arms by your sides. Tilt your head to look up, and you should feel a stretch in the front part of your neck and down to your collarbone. Hold this stretch for two seconds.
Step 2
Tilt your head down so your chin is pointing toward your chest. Hold this stretch for two seconds
Step 3
Repeat steps 1 and 2 with a steady rhythm for one minute. Do not move your body as you stretch.
Do the Diagonal Neck Stretch
Step 1
Stand in the same position as the previous exercise and hold out your right arm out to your side with your palm facing up.
Step 2
Tilt your head to your left with your nose pointing forward. Tilt your head up while maintaining the left tilt of your head, and you should feel a stretch in your right sternocleidomastoid. Hold this stretch for five to six deep breaths.
Step 3
Repeat this stretch on your left side with your left hand out to your side and your left palm facing up.
Tips and Warnings
- Physical therapist Chris Frederick, co-author of "Stretch to Win," recommends that you perform various shoulder and spine-related stretches after your neck stretch to loosen the muscles and tissues that can cause tightness in your sternocleidomastoid and other neck muscles. Since your chest and anterior shoulder muscles are connected to the sternocleidomastoid by connective tissues, stretching those areas will help your neck muscles from getting stiff and tight again.
References
- "Stretch to Win"; Ann and Chris Frederick; 2006
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
