Stretching Anatomy-2nd Edition (3 page)

The head movements are flexion (head tilted forward), extension (head tilted backward), lateral flexion and extension (head tipped from side to side), and rotation. Since the muscles in the neck come in right and left pairings, all the neck muscles are involved in lateral flexion and extension. For example, the right sternocleidomastoid helps perform right lateral flexion, and the left sternocleidomastoid helps perform right lateral extension. Neck flexion is limited not only by the stiffness of the posterior muscles but also by the stiffness of the posterior ligaments, the strength of the flexor muscles, the alignment of the vertebral bodies with the adjacent vertebrae, the compressibility of the anterior portions of the intervertebral discs, and the contact of the chin with the chest. Similarly, neck extension is controlled by the stiffness of the anterior muscles as well as by the stiffness of the anterior ligaments, the strength of the extensor muscles, the alignment of the vertebral bodies with the adjacent vertebrae, and the compressibility of the posterior portions of the intervertebral discs. Finally, in addition to the stiffness of the contralateral muscles and tendons, neck lateral function is controlled by the impingement of each vertebra’s transverse process upon the adjacent transverse process.

People seldom consider the neck muscles when stretching. Neck flexibility probably does not cross your mind until you discover that you have a stiff neck. A stiff neck is commonly associated with sleeping in a strange position (such as on a long flight) or sitting at a desk for an extended time, but a stiff neck can result from almost any type of physical activity. This is especially true for any activity in which the head must be held in a constantly stable position. A stiff neck can also have a negative effect in sports in which head position is important, such as golf, or when rapid head movements are important for tracking the flight of an object, such as in racket sports. Poor neck flexibility usually results from holding the head in the same position for long periods. In addition, a fatigued neck muscle can stiffen up after exercise. The exercises in this chapter can help keep the neck from stiffening up after exercises, unusual postures, or awkward sleep positions.

Since all the major muscles in the neck are involved in neck rotation, it is fairly easy to stretch the neck muscles. The first consideration when choosing a particular neck stretch should be whether greater stiffness occurs with flexion or extension. Therefore, the first two exercise groups focus on these specific actions. Once you achieve greater flexibility in either pure flexion or pure extension, then you can add a stretch that includes lateral movement. In other words, to increase the flexibility of the neck extensors, start with the neck extensor stretch and then, as flexibility increases, add the neck extensor and rotation stretch.

Stretching the neck can be dangerous if not done properly. Some stretches of the neck use what is termed a plow position in which the back of the head lies on a surface, with the trunk nearly perpendicular. This position can generate high stress at the bending point, especially in people with low neck flexibility. This high stress can either damage the vertebrae or greatly compress the anterior intervertebral disc. Disc compression can cause protrusion and pressure on the spinal cord, thus damaging it. Additionally, when stretching the neck, a person must be careful not to apply sudden or rapid force. Sudden force application can lead to whiplash injuries; in the worst-case scenario, whiplash can sever the vertebral arteries and force the dens into the brain’s medulla oblongata, causing death.

Also, be aware that overstretching or doing very hard stretching causes more harm than good. Sometimes a muscle becomes stiff from overstretching. Stretching can reduce muscle tone, and when tone is reduced, the body compensates by making the muscle even tighter. For each progression, start with the position that is the least stiff and progress only when, after several days of stretching, you notice a consistent lack of stiffness during the exercise. This means you should stretch both the agonist muscles (the muscles that cause a movement) and antagonist muscles (the muscles that oppose a movement or do the opposite movement). And although you may have greater stiffness in one direction (right versus left), you need to stretch both sides so that you maintain proper muscle balance.

The stretches in this chapter are excellent overall stretches; however, not all of these stretches may be completely suited to each person’s needs. To stretch specific muscles, the stretch must involve one or more movements in the opposite direction of the desired muscle’s movements. For example, if you want to stretch the left scalene, you could extend the head both back and laterally to the left. When a muscle has a high level of stiffness, you should use fewer simultaneous opposite movements. For example, you would stretch a very tight right scalene by initially doing just left lateral extension. As a muscle becomes loose, you can incorporate more simultaneous opposite movements.

Neck Extensor Stretch

Execution

1. Sit comfortably with the back straight.
   
2. Interlock the hands on the back of the head near the crown.
   
3. Lightly pull the head straight down and try to touch the chin to the chest.
   

Muscles Stretched

• Most-stretched muscle:
  Upper trapezius
  
• Less-stretched muscles:
  Longissimus capitis, semispinalis capitis, splenius capitis, splenius cervicis, scalene
  

Stretch Notes

You can do this stretch while either sitting or standing. A greater stretch is applied when seated. Standing reduces the ability to stretch because reflexes come into play to prevent a loss of balance. Therefore we recommend doing the stretch while seated. During the stretch, make sure not to reduce the stretch by hunching up the shoulders. Also, keep the neck as straight as possible (no curving). Try to touch the chin to the lowest possible point on the chest.

It is common for people who are stressed to hunch their shoulders. Constantly hunching does not allow the posterior neck muscles any chance to relax. This causes these muscles to become tight, adding to the pain and fatigue and causing more hunching. Additionally, these muscles can become tight after any neck strain or whiplash injury. Relief and relaxation can be obtained by doing this stretch, thus greatly decreasing hunching. Also, the neck extensor muscles must remain loose in order to maintain proper posture, and maintaining proper posture can in turn help reduce muscle strain and tightness.

Neck Extensor and Rotation Stretch

Execution

1. Sit comfortably with the back straight.
   
2. Place the right hand on the back of the head near the crown.
   
3. Pull the head down and to the right so that it points to the right shoulder. Bring the chin as close to the right shoulder as possible.
   
4. Repeat the stretch on the other side.
   

Muscles Stretched

• Most-stretched muscles:
  Left upper trapezius, left sternocleidomastoid
  
• Less-stretched muscles:
  Left longissimus capitis, left semispinalis capitis, left splenius capitis, left scalene
  

Stretch Notes

After the neck extensors become flexible, you can progress from stretching both sides of the neck simultaneously to stretching the left and right sides individually. Stretching one side at a time allows you to place a greater stretch on the muscles. Often one side of the neck is stiffer than the other side. Frequently this occurs if you sleep strictly on one side or sit at a desk and do not look straight ahead but continually look either to the left or the right.

When you stretch both sides of the neck simultaneously, the amount of stretch applied is limited by the stiffest muscles. Thus, if one side is more flexible, it may not receive a sufficient stretch. By stretching each side individually, you can concentrate more effort on the stiffer side.

You can perform this stretch while either sitting or standing. Although you can achieve a better stretch while sitting, do whichever feels best to you.

Neck Flexor Stretch

Execution

1. Sit comfortably with the back straight.
   
2. Interlock the hands and place the palms on the forehead.
   
3. Pull the head back so that the nose points straight up to the ceiling.
   

Muscles Stretched

• Most-stretched muscle:
  Sternocleidomastoid
  
• Less-stretched muscles:
  Longissimus capitis, semispinalis capitis, splenius capitis, scalene
  

Stretch Notes

You can do this stretch while either sitting or standing. A greater stretch is applied when seated. Standing reduces the ability to stretch because reflexes come into play to prevent a loss of balance. Therefore we recommend doing the stretch while seated. During the stretch, make sure not to reduce the stretch by hunching the shoulders. Also try to bring the chin as far back as possible.

When people are under stress, they typically breathe forcefully while keeping their shoulders raised. This can lead to pain and tension in the anterior neck muscles. Short-term relief can be obtained by doing this stretch. Also, the neck flexor muscles must remain loose in order to maintain proper posture. If you let these muscles become tight, you can end up with the deformation commonly called vulture neck, in which the head position looks like the protruding head of a vulture. To help maintain correct posture, this stretch should be done several times a week.

Neck Flexor and Rotation Stretch