Neck and Pectoral Stretches
Stretches are to be done slowly and held for 10-30 seconds. It is better if the muscle is already warm.
Neck Stretches
Ear to shoulder: Bring your ear/ head to your shoulder, do not allow your shoulders to move (they should stay parallel to the ground). Your head is the only moving part. If you want more of a stretch, hold the bottom of a chair with each hand than move the ear to the shoulder.
Rotate: Look to the right and left. Do not allow your shoulders to move, they should stay put (like flat against a wall)
SCM: this is the muscle that sticks out when you rotate your head. This is also a cause of headaches. To stretch it: rotate your head, than allow your ear to go back (tilt the head back).
Levator Scap: This is a helper to your traps, which is used all day, primarily when a phone is placed on the shoulder and held with the ear, or with a purse or bag on the shoulder. To stretch this: put your ear to the shoulder, than drop your chin. You should feel this on the back/ side portion of your neck.
Half moon roll: slowly roll your head while your back is straight from shoulder - chin - shoulder. Do NOT ever roll your head backwards (there is a major vein that you can damage along with this is the location of the most movable vertebrae and therefore will crunch- not helping any neck problems). You may look up/ back, just not in a roll.
 This is showing rotation |
Pec's
The easiest way is to get inbetween a doorway and put your elbows on each side the level of your shoulders and take a tiny step forward. Your entire forearm will be on the door frame.
This is a muscle that always needs stretching because we as a society do everything in front of us, keeping our arms in front, this makes the Pec's a very strong muscle. This strength works against the upper back, making it even weaker, giving us a rounder upper back and usually back pain.
 If a door frame is not available, this is OK, except make sure the elbow/ forearm is also on the wall. |
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