Stretching the Shoulder and Neck Muscles for Myofascial Pain Relief

Myofascial pain is one of the most common causes of jaw pain, facial pain, headaches, and symptoms often mislabeled as “TMJ.” While the discomfort may be felt in the jaw, the source of pain is frequently the muscles, including muscles of the neck and shoulders that work closely with the jaw during everyday activities such as talking, chewing, posture, and sleep.

Tight or overworked neck and shoulder muscles can develop trigger points—small areas of muscle tension that refer pain into the jaw, face, temples, and head. Stretching these muscles regularly can reduce muscle tension, improve blood flow, and help calm the pain system.

Why Neck and Shoulder Muscles Matter in Jaw Pain

The muscles of the jaw do not function in isolation. They are part of a coordinated system that includes the neck, shoulders, and upper back. Poor posture, prolonged screen use, stress, clenching, grinding, and prior injury can all increase muscle tension in this region.

When neck and shoulder muscles remain tight:

  • Jaw muscles must work harder
  • Trigger points can refer pain into the face and head
  • Headaches and jaw fatigue become more frequent
  • Pain may persist even when the jaw joint itself is healthy

This is why effective treatment of myofascial pain often includes stretching beyond the jaw itself.

How Stretching Helps Myofascial Pain

Gentle stretching helps by:

  • Reducing sustained muscle contraction
  • Improving oxygen delivery to tight muscle fibers
  • Decreasing trigger point sensitivity
  • Improving range of motion and posture awareness

Stretching should never be painful. The goal is a gentle pull or release, not forcing motion.

Recommended Neck and Shoulder Stretches

Upper Trapezius and Splenius Capitis Stretch

This stretch targets a common source of neck tension that often refers pain to the jaw and temples. The trapezius is a large muscle that supports and moves the shoulders. The splenius capitis helps support the head and allows you to bend your neck to the side and turn your head. It works together with other neck muscles, including the sternocleidomastoid, to control head and neck movement.

How to stretch both muscles

  • Sit upright with shoulders relaxed.
  • Place your right palm on the top of your head with your elbow in front of you
  • Use your fingers to gently pull your head so your nose is moving toward your right armpit. This will stretch the left trapezius “shoulder) and the splenius capitis (back of the neck) muscles
  • Hold for 30 seconds, breathing normally.
  • Repeat with the left arm to stretch the right side of these muscles.

Watch this YouTube video of Dr. Hirschinger’s daughter demonstrating the stretch for the trapezius and splenius capitis muscles.

Sternocleidomastiod (SCM) Clavicular and Sternal Heads Stretch

This stretch targets a common source of neck tension that often refers pain to the jaw, temporomandibular joint (TMJ), ear, eyes, temples behind the neck, and top of the head. The sternocleidomastoid (SCM) muscle helps you bend your neck and turn or tilt your head. It has two parts – one that attaches to the collarbone (clavicle) and one that attaches to the breastbone (sternum.

How to stretch the SCM muscle:

  • To stretch the left SCM look up and away to the right
  • Move your chin to dial in the stretch
  • Hold for 30 seconds, breathing normally.
  • To stretch the right SCM look up and away to the left
  • Repeat stretching both sides 3-6 times a day, depending on your level of pain
  • Pay good attention to your forward head posture so you head is fully supported by your shoulders and neck

Watch this YouTube video of Dr. Hirschinger’s daughter demonstrating the stretch for the SCM clavicular and sternal heads.

Important Safety Notes

  • Stretches should feel gentle, not sharp or painful
  • Stop if symptoms worsen or new pain develops
  • Avoid bouncing or forceful movements
  • If dizziness, numbness, or severe pain occurs, discontinue and notify Dr. Hirschinger

Patients with disc disease, prior neck surgery, or neurologic symptoms should consult with their physician before starting a stretching program.

Stretching Is Only One Part of Treatment

While stretching can significantly help myofascial pain, it does not replace proper diagnosis. Jaw pain is not always caused by the temporomandibular joint itself, and many patients labeled with “TMJ” actually have muscle-based pain.

Dr. Hirschinger’s initial evaluation focuses on:

  • identifying the true source of the pain
  • Differentiating muscle pain from joint or nerve pain
  • Creating a conservative, personalized treatment plan