Right Sided Torticollis Exercises: Best Techniques for Relief

Struggling with a persistent head tilt or neck stiffness? Right sided torticollis exercises can help restore balance, improve mobility, and reduce discomfort—but not all exercises are equally effective. The right approach depends on muscle tightness, flexibility, and daily movement patterns. So, which techniques work best for long-term relief? Let’s explore the most effective exercises designed to ease tension and promote better neck alignment.

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What Are the Best Exercises for Right Sided Torticollis?

Right-sided torticollis occurs when the muscles on the right side of the neck tighten, causing the head to tilt to the right and rotate to the left. This condition can develop due to muscle imbalances, congenital issues, poor posture, or trauma. Over time, restricted movement and discomfort can worsen if not addressed. To manage right-sided torticollis effectively, a combination of stretching and strengthening exercises is essential for improving flexibility, restoring movement, and promoting better alignment.

The best exercises for right-sided torticollis focus on lengthening tight muscles while strengthening weaker ones. Neck stretches help by gently tilting the head to the left and holding the position, allowing the tight muscles on the right to relax. Posture correction exercises engage the shoulders and upper back, providing support for better neck alignment. Additionally, targeted mobility movements, such as slow and controlled head rotations and tilts, help restore a more balanced range of motion.

1. Neck Tilt Stretch

The neck tilt stretch is one of the exercises for lengthening the tightened muscles on the affected side of the neck. This stretch specifically targets the sternocleidomastoid (SCM) muscle, which is commonly affected in torticollis, helping to relieve tension and improve flexibility.

How to Perform the Neck Tilt Stretch:

1. Sit or stand upright, keeping your shoulders relaxed.
2. Gently tilt your head toward your left shoulder, ensuring your right shoulder stays down.
3. For a deeper stretch, use your left hand to apply light pressure on the right side of your head.
4. Hold the stretch for 15-30 seconds, feeling a gentle pull along the right side of your neck.
5. Repeat 2-3 times, allowing the muscles to gradually release tension.

Incorporating this stretch into a daily routine can help reduce muscle tightness, improve mobility, and support better neck alignment for those managing right-sided torticollis.

2. Chin Tucks

Chin tucks are a simple exercise for strengthening the deep neck flexors and promoting better posture. This movement helps correct forward head posture, which can contribute to muscle imbalances and worsen torticollis over time.

Chin Tucks Exercise:

1. Sit or stand upright, keeping your shoulders relaxed.
2. Gently pull your chin straight back, as if trying to create a double chin.
3. Hold the position for 5-10 seconds, feeling a slight stretch in the back of your neck.
4. Relax and return to the starting position before repeating the movement.
5. Perform 10 repetitions, ensuring slow and controlled movements.

3. Neck Rotation Stretch

The neck rotation stretch is another effective way to improve mobility and reduce stiffness caused by tight muscles. This stretch specifically targets the sternocleidomastoid (SCM) and scalene muscles, which can become restricted in cases of right-sided torticollis. By gently increasing the range of motion, this exercise helps counteract muscle imbalances and improve overall neck flexibility.

To perform the stretch, sit or stand upright with relaxed shoulders and slowly turn your head to the left, feeling a gentle stretch along the right side of your neck. For a deeper stretch, you can use your left hand to apply light pressure, guiding your chin further to the left. Hold this position for 15-30 seconds, maintaining steady breathing, then return to the starting position. Repeat the stretch 2-3 times to gradually release muscle tension.

Incorporating this stretch into a daily routine can help increase neck mobility, relieve tightness, and improve posture, making it a valuable exercise for managing right-sided torticollis.

4. Side Neck Stretch

This stretch is a great exercise to relieve muscle tightness and improve flexibility in the neck. By gently lengthening the muscles, this stretch helps reduce stiffness, enhance mobility, and promote better posture.

How to Perform the Side Neck Stretch:

• Sit or stand upright with relaxed shoulders.
• Place your left hand on the right side of your head and gently pull your head toward your left shoulder.
• Keep your right shoulder down to maximize the stretch.
• Hold the position for 20-30 seconds, feeling a deep stretch along the right side of your neck.
• Repeat on the other side to ensure balanced flexibility.

5. Shoulder Blade Squeeze

The shoulder blade squeeze is a simple yet effective exercise for strengthening the upper back muscles to help counteract forward head posture and muscle imbalances. By engaging these muscles, this exercise supports better head positioning and helps reduce strain on the neck.

• Sit or stand upright with a straight back and relaxed shoulders.
• Squeeze your shoulder blades together, keeping your shoulders down.
• Hold the position for 5-10 seconds, feeling the engagement in your upper back.
• Release and repeat 10 times for maximum benefit.

Regularly performing this exercise can improve posture, enhance neck support, and reduce tension, making it a valuable addition to a routine for managing neck and shoulder discomfort.

Targeted Therapies to Address Your Unique Needs

Torticollis treatment should be tailored to each individual’s severity and specific needs. A customized therapy plan helps improve mobility, reduce muscle tightness, and restore proper posture. Physical therapy plays an essential role in recovery by incorporating a variety of targeted techniques.

Common Physical Therapy Approaches:

• Manual therapy – Hands-on techniques to release tight muscles and improve flexibility.
• Strengthening exercises – Focused movements to enhance postural support and prevent imbalances.
• Resistance training – Using bands or stability balls to improve muscle control and coordination.
• Tummy time (for infants) – Encourages proper muscle development and strengthens neck control.

A personalized therapy approach is essential for achieving the best outcomes. Since torticollis can affect individuals differently, a physical therapist can assess posture, muscle strength, and mobility limitations to create a structured plan that targets specific areas of concern. By consistently following the recommended exercises and techniques, individuals can experience gradual improvements in neck function, reduced discomfort, and better overall movement patterns.

Additionally, early intervention is crucial, especially for infants and young children, as their muscles are still developing. For adults, maintaining consistent therapy and postural awareness can help prevent the condition from worsening and improve long-term spinal health. Seeking professional guidance ensures safe and effective treatment, allowing individuals to regain comfort and mobility while preventing further complications.

 

Sources. 

Stitt, A., & Operacz, R. (2024). A Qualitative Investigation of Parent Perceptions of Home Exercises for Congenital Muscular Torticollis. Children, 11(6), 689.

Freed, S. S., & Coulter-O’Berry, C. (2004). Identification and treatment of congenital muscular torticollis in infants. JPO: Journal of Prosthetics and Orthotics, 16(4), S18-S23.