Finally you can
- Sternocleidomastoid Stretch
The sternocleidomastoid muscle runs like two long strap-like muscles on either side of the front of the neck.
To stretch it, rotate the head to one side as far as is comfortable. Then tilt the head to the same side, as if trying to reach the ear to the shoulder.
Hold for 30 seconds and then repeat on the other side of your neck.
The scalenes muscle groups is made of three muscles; anterior scalene, middle scalene & posterior scalene. Due to the location of these muscle tightness can contribute to tension headaches & can refer pain both to the chest and shoulder. In addition the brachial plexus a network of nerves that supplies signals to the shoulder and arm. Therefore tension within these muscles can also restrict these nerve signals, causing pain and pins & needles (paraesthesia) down the arm to the hand.
Stretching the scalenes is relatively easy. Start by sitting in a chair. Put your right hand under your bottom and sit on it. This pins the shoulder down so that your neck can stretch without raising the shoulder. Tilt your head directly to the left bringing your left ear towards your left shoulder. If you don’t feel much of a stretch, bring your left hand up to Gently pull your head down towards the left more. Hold for 30 seconds. Repeat this stretch tilting the head slightly in front of and behind the shoulder as well. This stretch can also be done lying down. See picture below.