Self-Stretching of the Upper Trapezius and Sternocleidomastoid

Upper Trapezius and SCM Stretch

  • These muscles extend the upper cervical spine, side bend toward the ipsilateral side and rotate the head to the opposite side
  • When tight these muscles may serve as long restrictors for mobility at C0-C1

To stretch the right upper trapezius and sternocleidomastoid:

  • Instruct the patient to position their head in flexion, side bending to the left and rotation to the right.
  • Their left hand is placed on top and around their head for support. Instruct the patient not to pull on the head with the left hand.
  • The right hand grasps the chair or bench behind the right hip.
  • The stretch is introduced by asking the patient to slowly lean forward and away and not by pulling on the head. They should feel a stretch over the top of the right shoulder and behind the ear.
  • Then instruct the patient to tuck the chin down (nod the chin) to add to the stretch which should be felt at the attachment behind the right ear.
  • Ask the patient to pull their right shoulder blade down and back to further increase the stretch.
  • They hold for 20 seconds and repeat 2-3 times. Have the patient alternate sides and stretch to symmetry as much as possible.
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