Neck Stretches
IN THIS LESSON
This stretch targets the upper trapezius, the muscle that runs from your neck to your shoulder and is a common site for holding tension from stress and computer work. Releasing this muscle is key to relieving stiffness in the side of your neck and top of your shoulders.
Instructions
Step 1: Get into Position
Sit tall in a sturdy chair with your feet flat on the floor.
To anchor your right shoulder, sit on your right hand with your palm facing up.
Step 2: Engage the Initial Stretch
Place your left hand gently on the top of your head.
As you exhale, let the weight of your left hand gently guide your left ear down toward your left shoulder.
Stop when you feel a comfortable stretch along the right side of your neck and shoulder.
Step 3: Apply the Muscle Energy Technique (M.E.T.)
Activate: While holding the stretch, gently press your head to the right, into your resisting left hand. You should feel a light contraction in the right side of your neck. Hold this gentle push for 3-5 seconds.
Relax & Deepen: Completely relax the push. As you exhale again, allow your head to sink a little further to the left, moving deeper into the stretch to your new end range of motion.
Step 4: Repeat & Hold
Repeat this "activate-relax-stretch" cycle 2-3 times.
After the final repetition, hold the passive stretch for 15-20 seconds.
Gently release and repeat the entire sequence on the opposite side.
