Neck Muscles:

The exercise for the neck muscle .

Neck Muscles:

The exercise for the neck muscle .

hyoid Group:

Hyoid Group:

Steps for doing:

 1. The coloured part in being stretched.

 

 2. Neck moved opposite to that of stretched side.

 

3. Neck extended posteriorly and towards left.

 

4. Neck rotated towards left.

 

5. Chin has to be raised for better stretch.

 

levator Scapulae:

Ievator Scapulae:

Steps for doing:

 

1. The coloured part in being stretched.

 

2. Sit on a couch.

 

3. Hold your right hand behind your body.

 

4. Pull your head towards left and forward.

 

5. Tuck your chin towards chest.

 

6. Head rotated towards left.

longus colli

longus colli

 

Steps for doing:

1. The coloured part in being stretched.

 

2. Neck moved opposite to that of stretched side.

 

3. Neck extended posteriorly and towards left.

 

4. Chin has to be raised for better stretch

 

oblique capitis

oblique capitis

Steps for doing:

 

1)The coloured part is being stretched

 

 

2)Hold behind the eyes

 

 

3)Turn the head towards opposite direction

 

 

4)Towards left and downwards

scalene

scalene

Steps for doing:

 

1. The coloured part in being stretched.

 

2. Neck moved opposite to that of stretched side.

 

3. Neck extended posteriorly and towards left.

 

4. Chin has to be raised for better stretch.

semispinalis capitis

semispinalis capitis

 

Steps for doing:

 

1. The coloured part in being stretched.

 

2. Hold head with left hand behind ears.

 

3. Pull your head towards forward .

 

4. Tuck your chin towards chest.

 

5. No Head rotation.

 

splenius capitis

splenius capitis

Steps for doing:

 

1. The coloured part in being stretched.

 

2. Sit on a couch.

 

3. Rest your right hand over thigh.

 

4. Pull your head towards left and forward with left hand.

 

5. Tuck your chin towards chest.

 

6. Head rotated towards left.

sternocleidomastoid

Sternocleido mastoid

 

Steps for doing:

 

1. The coloured part in being stretched.

 

2. Chin has to be tucked for preventing bony movements.

 

3. Neck tilted to opposite side(left).

 

4. Neck slightly rotated towards the same side(right).

 

sub occipital (rectus capitus)

sub occipital (rectus capitus)

Steps for doing:

 

1. The coloured part is being stretched.

 

2. Tuck your chin towards chest wall.

 

3. Push your head backwards.

 

 

 

upper trapezius

upper trapezius

 

Steps for doing:

 

1. The coloured part in being stretched.

 

2. Sit on a couch.

 

3. Hold your right hand behind your body.

 

4. Pull your head towards left and forward.

 

5. Tuck your chin towards chest.

 

6. Head rotated towards right.

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