Myofascial Release
1) Find a spot that’s tight.
2) Press and hold for ~2 minutes.
3) You will feel the tissue soften.
4) You can add an extra stretch by using the other hand (palm preferred) to
stretch the neck tissue in opposition.
Some specific spots to work (see above):
a. Along the insertion point of the neck muscles to the collar bone
b. Underneath the jaw (ie belly of the digastric): pinch the chin with
one hand and use the other hand to stretch the neck skin
downwards. Make sure to use the flat part of your palm to stretch
the skin for maximal benefit.
c. Attachment to the underside of the jaw by the ear (near the skull and
temporalis muscle): press and hold right behind the each where the
muscles attach to the skull.
d. Attachment to the back base of the skull (occipital bone): press and
hold the back of the neck where it attaches to the occipital bone. You
can rotate your head and slightly tuck your chin to get the maximal
stretch.
Neck Stretches
Jessica Bauman, SLP- Speech Therapist
Providence Outpatient Rehabilitation
Lateral Neck Stretches
1. Place hand on the collar bone and pull and anchor the skin down towards
the armpit. Look down at that hand.
2. Keeping the jaw open/relaxed, look up on an opposite diagonal or straight
back.
3. Close the jaw for 5 seconds then relax
4. Repeat X5 on the left, right, and straight back.
Optional:
Side of the neck stretch
1. Bring ear to the right shoulder.
2. Hold left palm flat and pretend you’re “petting a dog” to extend the stretch
3. Complete for 30 seconds (or 30 circles with the hand)
4. Complete L, R, L, R
Back of the Neck Stretches
1. Bring ear to shoulder
2. Rotate nose to look at the armpit
3. Hold 30 seconds
4. Can complete on both sides
Jessica Bauman, SLP- Speech Therapist
Providence Outpatient Rehabilitation