Anterior Cervical Exercises to Treat Sore Front Neck Muscles

Muscular like pain or soreness involving the region around the voicebox may occur due to tight anterior cervical muscles often exacerbated by talking. This can also secondarily lead to hoarseness (muscle tension dysphonia) as well as difficulty swallowing. Targeted exercises to these anterior neck muscles may help alleviate not only the discomfort, but also improve vocal quality and swallowing.
Please keep in mind that these exercises should all be performed gently. At no point should you be exerting any pressure on the cartilage of the voicebox and windpipe itself. All manipulation is performed only to the soft tissues… skin, fascia, muscles, and tendons.
To begin these exercises, your hands should be dry in order to provide adequate grip and friction. Applying liquid chalk (amzn.to/3QDzSes) or baby powder (amzn.to/4bvFDD1) to the hands makes this easy.
All exercises may be performed for 10-15 seconds, a few times a day.
1) Suprahyoid Stretch (0:35)
2) Infrahyoid Stretch (1:38)
3) Suprahyoid Massage (2:39)
4) Scalene Massage (4:42)
5) Sternocleidomastoid Massage (6:15)
6) Sternocleidomastoid Stretch (7:30)
7) Front Neck Extensions (8:58)
8) Side to Side Flexion (9:59)
9) Head Rotation (10:38)
10) Front Neck Extension with Side Flexion & Rotation (11:20)
11) Off-Center Exercises (12:30)
Video created by Dr. Christopher Chang:
www.FauquierENT.net
Actor Credit:
MJ Gordon @marinjayden
Certified Yoga Alliance Instructor (RYP500, RPYT, Yin)
Certified Fitness Instructor NCEP
www.MJ-Gordon.com
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#neckpain #neckpainreliefexercises #strapmuscles #muscletensiondysphonia #mtd