CSPM15 Neck and cervical stretching using a chair


To stretch the muscles of the sides of your neck including the upper trapezius and the sternocleidomastoids.


Starting Position:

Sit on a firm stable chair. With one hand grip the underside of the chair. Find a suitable chair that has a margin which can be gripped. Place the other hand over the head.


Slowly, gently and in a controlled mannerpull your head away from the side which is gripping the chair. Also allow your torso to tilt away from the gripping hand so that you introduce a stretch from the gripping hand. By doing this you are pulling the head away from the opposite shoulder. Hold for 5-10 seconds. Rest for 5 seconds. Repeat as prescribed. This is a powerful stretch so ensure you are doing it correctly.


Only perform neck exercises after consulting with your osteopath.
If you suffer from vascular problems, heart problems, had strokes, have a connective tissue disease or suffer from dizziness inform your osteopath.