Lateral head tilt

The lateral head tilt stretches the muscles that run along the sides of your neck: anterior, middle, and posterior scalenes. These muscles attach to the upper rib cage, so to get an effective stretch, you have to anchor your shoulder blades down as you tilt your head to the side.
To do this stretch, follow these steps:

1. Inhale as you lift your shoulders up to your ears with your arms straight down at your sides.
2. Exhale and lower your shoulders and anchor your shoulder blades in place to provide a firm foundation for the stretch.
3. Tilt your head to the left side, moving your left ear toward your left shoulder, being very careful not to lift your right shoulder.
4. Imagine that you’re holding a very heavy book in your hand as you tilt your head to the opposite side. This thought may help you keep your right shoulder down and allow you to feel the stretch more.
5. Hold the stretch for two or three deep breaths and then lift your head back to center.
6. Inhale as you lift your shoulders again; exhale as you lower your shoulders.
7. Repeat the stretch on the right side.

A few do’s and don’ts for this stretch:

• Do be aware of your muscles in your upper back holding your shoulder down.
• Do breathe as you hold the stretch.
• Do sit or stand up tall as you hold the stretch.
• Don’t tilt from your waist.
• Don’t let your opposite shoulder lift as you tilt your head.