One of the largest muscles in your neck is the sternocleidomastoid, or SCM muscle. Stretching the SCM can help relieve soreness and tightness after a workout. The SCM muscle is involved in rotation and lateral flexion of the neck and spine as well as extension of the neck. If you have a tight or sore SCM muscle, movements in all directions involved with neck are inhibited. A tight SCM can cause your jaw to protrude, which pulls the head out of proper alignment. Stretching will relax the muscle and return it to its normal position.
Forward Neck Rotations
Retract your shoulder blades, lift your chest and slowly bring your chin straight down toward your chest. Rotate your head to the left so your ear moves near your shoulder and hold for 15 to 20 seconds. Slowly rotate to the right and hold for 15 to 20 seconds. This stretch looks like you are looking into your front shirt pocket. Complete a few neck rotations.
Neck Flexor Stretch
Sitting or standing in an upright position, interlock your fingers and place your palms on your forehead. Gently pull your head back so that your nose points straight up to the ceiling. Make sure your shoulders are relaxed and pulled back. Hold the stretch for 15 to 20 seconds and look straight ahead.
Chin Raise
Keep your shoulders relaxed. Slowly turn your neck, look toward your right shoulder and bring your chin up diagonally to point toward the ceiling. Hold the stretch for 15 to 20 seconds and repeat on the left side. The chin raise stretch involves elongating the SCM muscle as you stretch the neck.
Side Neck Rotations
Stretching your neck side to side stretches the SCM muscle on the opposite side you rotate your neck. Look straight ahead and keep your chin parallel to the floor during this stretch. Gradually turn to the right until you feel a stretch in the left side of your neck and hold for 20 seconds. Turn your head to the left and hold for 20 seconds. Look straight ahead and repeat on both sides.
Decrease Soreness
Stretch your neck up to four times per day, as it will increase flexibility of the SCM muscle and increase relaxation within your neck. Perform exercises on both sides of your neck and be cautious as you rotate your sore muscle. Do not stretch to a point of pain; only stretch to the point you can tolerate. Make sure you drink water to help flush out toxins you build up during your workout.
References
- "Stretching Anatomy"; Arnold G. Nelson & Jouko Kokkonen; 2007
- "ACE's Essentials of Exercise Science for Fitness Professionals"; Cedric X. Bryant, et al.; 2010
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