This document provides instructions for stretching the trap/levator muscles and SCM/scalene muscles in the neck. For the trap/levator stretch, one should sit up straight and tuck the chin while flexing the neck forward and applying overpressure with the opposite hand. For the SCM/scalene stretch on one side, one looks towards the opposite shoulder and up to the sky at an angle while applying overpressure for 30 seconds. Proper stretching helps relax tight neck muscles.

1. Stretching/relaxationTrap/levatorSCM/ scalenes1

2. Trap/Levator Home StretchBe in a seated positionhold onto the bottom of the chair or a weight to keep the shoulder from rising upTuck the chin as if making a “double chin”Flex the neck forwardOver pressure with hand opposite to the side you are stretching2

3. 31To stretch the right side:1) Put your left ear towards the left shoulder and look down and to the leftAs if looking into a shirt pocket, overpressure with the left hand on headHold for 30 secodns2) Left ear to left shoulder, look down and to the right pocket and over pressure into that positionHold for 30 seconds2

4. SCM/Scalene Home StretchHold onto the bottom of chairTo stretch the right side:Look towards the left side and up towards the sky (should be an oblique angle backwards)Overpressure and hold for 30 seconds4

5. SCM/Scalene Home Stretch5You should feel a nice stretch in the front of the neck