Self Stretches for Neck Muscles

TRAPS:
     Hold both hands interlocked on top of your head, and pull down.
     Sit in a chair: Hold on to bottom of the seat/cushion.
     Use other hand to hold head and rock neck back & forth
      Arm over top of head, lean and pull head to the side.

SCALENES:
     Pull head down at a 45 degree angle backwards, and press muscle with other hand.
NOTE: There are 3 sets of .SCALENES:    Anterior, Medius and Posterior.

Insertion: at the sides of C-2 thru C-7
Originates under the collar bone on the, 1st& 2nd ribs.
     ACTION: Laterally flex and rotate the neck

PLATYISIMA:   Push head back with palm of hand.
LEVATOR:       Hold on to chair, roll head at a 45 degree angle forward.

NOTE: There are two sets of LEVATORS
Insertion at:C-1 thru C-4
Originates at: Medial border of Scapula
    ACTION: Lifts medial border of scapula

SCM:  Similar to above - rub hand on SCM
Insertion at:  mastoid process/occipit ridge
Originates at: sternum/collar bone/clavicle
    ACTION: bends neck laterally, rotates head, lifts chin, flexes neck

ERRECTORS:
    Roll forward - head down to touch feet, pull down on occipit
    Lay on floor - Use rope to pull both legs straight up over the head