Stretching the Shoulder and Neck Muscles

Stretching the Trapezius and Splenius Capitis Muscles

This is a video to show you ​how to stretch the trapezius muscle, which is the main muscle that controls the shoulder, and the splenius capitis muscle, which is the muscle that helps hold your head up. When it is only working on one side, it is responsible for the side flexion of the head and neck and rotation the head to the same side, which involves working synergistically with the sternocleidomastoid muscle. To stretch the trapezius and splenius capitis muscles on the left, use your right hand and place the palm of your hand directly in the middle on the top of your head and your fingers should extend down the back, and in the middle, of your head. Use your hand to pull your nose into your right armpit, which you should feel on the opposite side, hold this for 30 seconds, and repeat on the other side.

Stretching the Sternocleidomastoid (SCM) Muscle

This video demonstrates how to stretch the sternocleidomastoid muscle, which is on the side of the neck. This muscle allows you to bend your neck and turn or tilt your head. The SCM muscle has two heads, which are the clavicular head, which attaches to the clavicle, and the sternal head, which attaches to the sternum. Look up and away, hold this for 30 seconds, and repeat on the other side.