Neck stretching

trapezius

? This muscle starts from the occipital bone and is embedded in the acromion and scapula along the spinous process of the cervical and thoracic vertebrae. The initial part is fan-shaped, so different parts have different functions (the upper part is used to lift the scapula, the middle part is adducted, and the lower part is pressed down), depending on the direction of muscle fibers.

levator scapulae

? This muscle starts from the transverse process of the first cervical vertebra to the fourth cervical vertebra and is embedded in the medial margin of the upper scapula. The function is to stretch the scapula.

scalenus

? The scalene muscle is divided into three parts: anterior scalene muscle, middle scalene muscle and posterior scalene muscle.

? Anterior scalene muscle starts from the transverse process of the third cervical vertebra to the sixth cervical vertebra, and is embedded in the inner edge of the first rib. Its functions are neck flexion and lateral flexion, as well as lifting the first rib.

? The scalene muscle starts from the transverse process of the second cervical vertebra to the seventh cervical vertebra and is embedded in the upper surface of the first rib. The function is the same as that of the anterior scalene muscle.

? The posterior scalene muscle starts from the transverse process of the fourth cervical vertebra to the sixth cervical vertebra and is embedded in the outer surface of the second rib. Its function is to bend the neck and side, and lift the second rib.

sternocleidomastoideus

? The sternum of this muscle starts from the sternum, the clavicle starts from one third of the clavicle, and the two parts are embedded in the mastoid position of the temporal bone. Its functions are neck flexion, lateral flexion and rotation.

Sandwich muscle

? There are two kinds of pliers, head pliers and neck pliers, and we will treat them equally when stretching, because their functions and stretching methods are similar.

The cephalic muscle originated from the nuchal ligament and embedded in the mastoid and occipital bone of the temporal bone along the spinous process from the third cervical vertebra to the seventh cervical vertebra and from the seventh cervical vertebra to the fourth thoracic vertebra. Its function is stretching, bending and rotating the neck.

The cervical muscle originates from the spinous process of the third thoracic vertebra to the sixth thoracic vertebra and is embedded in the transverse process of the first cervical vertebra to the third cervical vertebra. The effect is the same as that of the head clamp muscle.

02

How does the neck stretch itself?

Stretching trapezius muscle: pull your head with your hands, try to move your ears to your shoulders, put your hands on your back or lower your shoulders to increase your strength. Primary repeat 2 times, 20 seconds each time; Repeat 3 times in the middle, 30 seconds each time; Advanced repeat 4 times, 35 seconds each time.

Levator scapulae's stretching: Turn the neck at least 45, lower the chin, and try to touch the chest with your chin. This action will cause muscle tension during stretching. Stretch one side and then the other. Primary repeat 2 times, 20 seconds each time; Repeat 3 times in the middle, 25 seconds each time; Advanced repeat 4 times, 30 seconds each time.

Stretching of sternocleidomastoid muscle: stretch the neck, move the face to the side opposite to the hand, and press the hand on the chest to maintain pressure. Change the other side after stretching. Primary repeat 2 times, each time15s; Repeat 3 times in the middle, 20 seconds each time; Advanced repeat 4 times, 30 seconds each time.

Stretching of head and neck muscles: stretch the neck and raise your head. Move your head to one side, as if you want to look at the ceiling with the eyes on the stretching side, and hold the clavicle with your hands to keep the pressure, so as to prevent the clavicle from lifting due to stretching tension. Change the other side after stretching. Primary repeat 2 times, each time15s; Repeat 3 times in the middle, 20 seconds each time; Advanced repeat 5 times, 30 seconds each time.

The above is today's sports rehabilitation sharing. You can forward your attention if you like it.

?