Description of the Assisted Lateral Neck Stretch

The Assisted Lateral Neck Stretch is a flexibility exercise designed to target the muscles of the neck and shoulders. This exercise involves an assistant (typically therapist or trainer) who uses one hand to hold down the athlete's shoulder and the other hand to gently move the athlete's head laterally in the opposite direction. This stretch is particularly beneficial for relieving neck tension, improving flexibility, and enhancing overall mobility in the neck and shoulders.

Refer to the demonstration video above for detailed instructions on how to perform the Assisted Lateral Neck Stretch.

Muscles Activated During the Assisted Lateral Neck Stretch

The primary muscles targeted during the Assisted Lateral Neck Stretch include the muscles of the neck and shoulders. These include:

1. Sternocleidomastoid:

   • The main neck muscle engaged during the stretch.
   • Function: Neck flexion, rotation, and lateral flexion.

2. Upper Trapezius:

   • The upper part of the shoulder muscle engaged during the stretch.
   • Function: Scapular elevation and neck extension.

3. Levator Scapulae:

   • The muscle along the side of the neck engaged during the stretch.
   • Function: Scapular elevation and neck lateral flexion.

4. Scalenes:

   • The muscles located on the sides of the neck engaged during the stretch.
   • Function: Neck flexion, rotation, and lateral flexion.

5. Splenius Capitis:

   • The muscle at the back of the neck engaged during the stretch.
   • Function: Neck extension and rotation.

Benefits of the Assisted Lateral Neck Stretch

1. Improves Neck Flexibility: Regularly performing this stretch helps increase the flexibility of the neck muscles.
2. Reduces Muscle Tension: Stretching the neck muscles can alleviate tightness and reduce the risk of muscle cramps and spasms.
3. Enhances Mobility: The assisted stretch improves overall mobility in the neck and shoulders.
4. Promotes Relaxation: The gentle nature of the stretch can help promote relaxation and reduce stress.
5. Aids in Injury Prevention: Improving flexibility and reducing muscle tension can help prevent injuries, particularly in the neck and shoulders.
6. Boosts Functional Strength: Engaging and stretching the muscles used in everyday activities enhances overall functional strength and performance.

Tips for Optimal Performance

1. Maintain Proper Form: Ensure your movements are controlled and deliberate, keeping your shoulders relaxed and your back straight throughout the exercise.
2. Use Gentle Movements: The assistant should move the athlete's head slowly and gently to avoid overstretching or straining the muscles.
3. Breathe Properly: Inhale deeply as you prepare for the stretch and exhale as the assistant moves your head to the side.
4. Keep Shoulders Stable: The assistant should maintain stability in the athlete's shoulders to ensure the stretch targets the neck muscles effectively.
5. Engage Your Core: Keep your core muscles engaged to maintain balance and stability throughout the exercise.
6. Hold the Stretch: Aim to hold the stretch for at least 15-30 seconds on each side to allow the muscles to lengthen properly.

Contraindications and Cautions

While the Assisted Lateral Neck Stretch is generally safe, it is important to approach it with common sense and heed the following cautions:

1. Avoid Stretching When in Pain: Do not perform this exercise if you are experiencing severe pain or if you have an acute injury in the neck or shoulders. Always seek professional medical advice before starting or continuing with exercises if you have any concerns.
2. Start Slowly: Begin with a gentle stretch and gradually increase the range of motion as you become more comfortable with the movement.
3. Listen to Your Body: Pay attention to how your body feels during and after the stretch. If you experience any discomfort, stop immediately and consult a healthcare provider.
4. Seek Professional Guidance: If you are new to this exercise or have any health conditions, consider consulting a physical therapist or fitness professional to ensure you are performing the stretch correctly and safely.

Disclaimer

The information provided in this article is for educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition or exercise program. Never disregard professional medical advice or delay in seeking it because of something you have read in this article.

References

1. American Council on Exercise. Neck Flexibility Exercises.
2. Healthline. Stretching Exercises: Benefits and How to Do Them.
3. National Academy of Sports Medicine. Neck Stretching Exercises.
4. Mayo Clinic. Exercises for Flexibility and Mobility.
5. Cleveland Clinic. Benefits of Stretching Exercises.