The Door Frame Neck Stretch is a Stretching technique that can be used to lengthen the following structures:
Starting Position:
Patient is standing slightly in front of a door frame or fixed pole with the ipsilateral hand positioned behind their back and grasping it. The Elbow is in ~90º Elbow - Flexion .
The stretch is achieved by leaning slightly in the ipsilateral direction and using the opposing (free) hand to manoeuvre the head. Slight adjustments of the head (discussed below) shifts emphasis on particular muscles.
Scalenes - to emphasise this muscle group the patient is instructed to engage their Deep Cervical - Flexion muscles by tucking their chin ( Cervical - Retraction ). Simultaneously, the head is pulled slightly in the opposing (contralateral) direction
Sternocleidomastoid - to emphasise this muscle the patient is asked to perform Cervical - Retraction , ipsilateral Cervical - Rotation and contralateral Cervical - Lateral Flexion
Upper Trapezius + Levator Scapulae - to emphasise these fibres the patient is asked to perform Cervical - Flexion and slight contralateral Cervical - Lateral Flexion
Supraspinatus - emphasise ipsilateral lean without manipulating the position of the head
As the Door Frame Neck Stretch is quite rudimentary, there are few simpler/ more accessible exercises:
Seated Neck Stretch (without fixed hand behind back)
Lying Supine with Chin Tuck
Genie Stretch - rudimentary horizontal adduction stretch
Forward Elevation Stretch - rudimentary passive stretch with moderate GH Joint - Flexion range
The following Stretching techniques may be used as a progression to the Door Frame Neck Stretch:
Bretzel 1.0 - wholebody technical stretch that incorporates anterior shoulder
Bretzel 2.0 - variation with greater hip extension range
Wheel Pose - full bridge variation that lengthens entire anterior chain
Jefferson Curl - maximal stretch for posterior chain with emphasis on intersegmental movment of the Vertebral Column and capacity to add load