Splenius Cervicis, NECK Stretch for All standing – iStretch
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How to safely stretch the Splenius Cervicis, NECK muscle for stiffness and pain relief. This is the best neck stretch video that teaches you how to stretch this muscle in a standing position for All flexibility levels.
How to perform the stretch:
1. Start in a standing position
2. Choose the target muscle or side of the body you intend to stretch
3. Rotate the neck and head 45 degrees away from the target muscle
4. Flex the top of the neck downward by 'pulling' the chin to the top of the sternum
5. Flex the opposite shoulder and arm to bring the hand over the top of the head
6. Curl the fingers of the hand and place them into the base of the skull behind the ear
7. Gently pull the head and neck further downward into flexion to increase the stretch
8. Hold the stretch for 20 Seconds
9. Release the stretch
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This stretch should not cause pain or major discomfort. If you feel ‘excessive’ or ‘sharp stabbing’ pain during or after the stretch (or any other stretch performed using the iStretch App or iStretch YouTube channel and videos), cease the stretch immediately and speak with your doctor or health professional.
Please leave your comments below on what you think of this stretch.
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Details of the muscle:
The Splenius Cervicis are the primary rotators (unilaterally) and extenders of the neck (bilaterally).
Common injuries and pathologies:
The Splenius Cervicis (along with the Splenius Capitis) are often overstretched and weakened due to poor posture. They are commonly associated with neck and shoulder tension and pain for desk workers who suffer from the postural condition known as ‘rounded shoulders’. Also, the most common muscles are 'Locked-down' (unable to rotate/laterally flex head & neck) with heavy pain upon waking from a poor sleeping position or feeling a neck 'tweak'.
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Origin, Insertion and Actions of the (Muscle):
Origin:
Spinous processes T3 – T6.
Insertion:
Transverse processes of C1 – C3 at the posterior tubercles.
Actions:
Unilateral – Ipsilateral rotation and lateral flexion of the neck.
Bilateral – Extension of the neck.
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Related Videos:
Splenius Cervicis, Bilateral NECK Stretch for All standing
• Splenius Cervicis, Bilateral NECK Str...
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Adam Ilko is a BTEC Level 5 Sports Massage Therapist
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DISCLAIMER:
This video and any related comments are not explicit and personal medical advice. Adam Ilko is a BTEC Level 5 Sports Massage Therapist; however, he is NOT your therapist or medical practitioner and can't possibly diagnose you through virtual means.
Therefore, please DO NOT use this stretch video and information to avoid going to your own General Practitioner or Healthcare Professional.
Please DO NOT use this stretch video to replace the advice they have given you.
This stretch video and information SHOULD NOT be used to self-diagnose or self-treat any medical condition.
ALWAYS seek a professional diagnosis that is personal to your physical being. If you feel ‘excessive’ or ‘sharp stabbing’ pain during or after any stretch performed using the iStretch App or iStretch YouTube channel and videos, cease the stretch immediately and speak with your doctor or health professional.