Sternocleidomastoid Stretch | Self-stretch in 3D
Sternocleidomastoid Stretch: seated (chair), front of the neck (sternocleidomastoid). Preparation, 4 movement phases, points to check and cautions, with a 3D model you can pause and rotate.
Position and focus
Seated (chair) · Front of the neck (sternocleidomastoid)
A self-stretch for the front of the neck (sternocleidomastoid). Support your body and stay within a comfortable range.
Starting position
Sit on a chair and place both hands, one over the other, just below the right collarbone. Sit tall and look ahead.
Movement phases
1. Hold the collarbone
Press the right collarbone down lightly with your hands and relax the shoulder.
2. Lift and tilt
Lift the chin a little and tilt the head to the left.
3. Hold the position
Stop where you feel a gentle stretch in the front of the right side of the neck, and breathe easily.
4. Return to centre
Slowly bring the head back upright and release the hands.
What to check yourself
Check that you are not arching the neck back too far and that the shoulder under your hands stays down.
Caution
Stop if you feel sharp pain, numbness, dizziness, shortness of breath or anxiety. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional first.
These English notes describe a prototype model. Stretch and foam roller lessons have not yet been reviewed by the supervising instructors. They are not medical advice or an individual exercise prescription.
This lesson was put together for this site. It has not yet been reviewed by an expert.
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