Neck Stretches: SCM and Side Bending
After you have completed and regained your full range of motion for head and neck, you can move on to stretching tight muscles. You can always combine range of motion exercises with stretching if it feels comfortable for you. The difference between range of motion exercises and stretching is how long you hold the position. When stretching, you are going to hold for 20-30 seconds. Range of motion training is only 2-3 seconds. This information comes from the Canadian Chiropractic Guideline Initiative in partnership with the Centre for Disability Prevention and Rehabilitation.
1. Sitting comfortably, place the opposite hand onto the collar bone of the affected side
2. Gently tuck your chin back and bend your ear toward your opposite shoulder
3. Keeping your head bent to the side, gently turn your chin up toward the ceiling
4. Hold the stretch for 20-30 seconds and repeat 3-5x/day