Sternocleidomastoid Stretch on tight side - FRONT VIEW

Exercise configuration details

Exercise Steps

Step 1: Starting Position

ID: STEP_1

Description:

Sit upright on a chair with your back straight. Keep your shoulders relaxed and your feet flat on the floor.

Time: 2.0%

Step 2: Head Tilt Right

ID: STEP_2

Description:

Slowly tilt your head to the right side while keeping your shoulders down.

Time: 4.0%

Step 3: Head Rotation Right

ID: STEP_3

Description:

Gently rotate your head slightly upward and away to deepen the stretch along the front and side of the neck. 
Maintain the stretch 20s. 
Breathe normally and avoid pain.

Time: 10.0%

Step 4: Return to Start

ID: STEP_4

Description:

Slowly return your head to the neutral position and relax your neck muscles.

Time: 12.0%

Step 5: Head Tilt Left

ID: STEP_5

Description:

Slowly tilt your head toward left side. Keep your shoulders down.
Gently rotate your head slightly upward and away to increase the stretch along the front and side of the neck.
Maintain the stretch 20s while breathing normally. You should feel a gentle stretch, not pain.

Time: 12.0%

Step 6: Head Rotation Left

ID: STEP_6

Description:

Gently rotate your head slightly upward and away to deepen the stretch along the front and side of the neck. 
Maintain the stretch 20s. 
Breathe normally and avoid pain.

Time: 17.4%

Step 7: Release & Reset

ID: STEP_7

Description:

Slowly return your head to the neutral position and relax your neck muscles.

Time: 20.0%

Step 8: Starting Position

ID: STEP_1_REP2

Description:

Sit upright on a chair with your back straight. Keep your shoulders relaxed and your feet flat on the floor.

Time: 22.0%

Step 9: Head Tilt Right

ID: STEP_2_REP2

Description:

Slowly tilt your head to the right side while keeping your shoulders down.

Time: 24.0%

Step 10: Head Rotation Right

ID: STEP_3_REP2

Description:

Gently rotate your head slightly upward and away to deepen the stretch along the front and side of the neck. 
Maintain the stretch 20s. 
Breathe normally and avoid pain.

Time: 30.0%

Step 11: Return to Start

ID: STEP_4_REP2

Description:

Slowly return your head to the neutral position and relax your neck muscles.

Time: 32.0%

Step 12: Head Tilt Left

ID: STEP_5_REP2

Description:

Slowly tilt your head toward left side. Keep your shoulders down.
Gently rotate your head slightly upward and away to increase the stretch along the front and side of the neck.
Maintain the stretch 20s while breathing normally. You should feel a gentle stretch, not pain.

Time: 32.0%

Step 13: Head Rotation Left

ID: STEP_6_REP2

Description:

Gently rotate your head slightly upward and away to deepen the stretch along the front and side of the neck. 
Maintain the stretch 20s. 
Breathe normally and avoid pain.

Time: 37.4%

Step 14: Release & Reset

ID: STEP_7_REP2

Description:

Slowly return your head to the neutral position and relax your neck muscles.

Time: 40.0%

Step 15: Starting Position

ID: STEP_1_REP3

Description:

Sit upright on a chair with your back straight. Keep your shoulders relaxed and your feet flat on the floor.

Time: 42.0%

Step 16: Head Tilt Right

ID: STEP_2_REP3

Description:

Slowly tilt your head to the right side while keeping your shoulders down.

Time: 44.0%

Step 17: Head Rotation Right

ID: STEP_3_REP3

Description:

Gently rotate your head slightly upward and away to deepen the stretch along the front and side of the neck. 
Maintain the stretch 20s. 
Breathe normally and avoid pain.

Time: 50.0%

Step 18: Return to Start

ID: STEP_4_REP3

Description:

Slowly return your head to the neutral position and relax your neck muscles.

Time: 52.0%

Step 19: Head Tilt Left

ID: STEP_5_REP3

Description:

Slowly tilt your head toward left side. Keep your shoulders down.
Gently rotate your head slightly upward and away to increase the stretch along the front and side of the neck.
Maintain the stretch 20s while breathing normally. You should feel a gentle stretch, not pain.

Time: 52.0%

Step 20: Head Rotation Left

ID: STEP_6_REP3

Description:

Gently rotate your head slightly upward and away to deepen the stretch along the front and side of the neck. 
Maintain the stretch 20s. 
Breathe normally and avoid pain.

Time: 57.4%

Step 21: Release & Reset

ID: STEP_7_REP3

Description:

Slowly return your head to the neutral position and relax your neck muscles.

Time: 60.0%

Step 22: Starting Position

ID: STEP_1_REP4

Description:

Sit upright on a chair with your back straight. Keep your shoulders relaxed and your feet flat on the floor.

Time: 62.0%

Step 23: Head Tilt Right

ID: STEP_2_REP4

Description:

Slowly tilt your head to the right side while keeping your shoulders down.

Time: 64.0%

Step 24: Head Rotation Right

ID: STEP_3_REP4

Description:

Gently rotate your head slightly upward and away to deepen the stretch along the front and side of the neck. 
Maintain the stretch 20s. 
Breathe normally and avoid pain.

Time: 70.0%

Step 25: Return to Start

ID: STEP_4_REP4

Description:

Slowly return your head to the neutral position and relax your neck muscles.

Time: 72.0%

Step 26: Head Tilt Left

ID: STEP_5_REP4

Description:

Slowly tilt your head toward left side. Keep your shoulders down.
Gently rotate your head slightly upward and away to increase the stretch along the front and side of the neck.
Maintain the stretch 20s while breathing normally. You should feel a gentle stretch, not pain.

Time: 72.0%

Step 27: Head Rotation Left

ID: STEP_6_REP4

Description:

Gently rotate your head slightly upward and away to deepen the stretch along the front and side of the neck. 
Maintain the stretch 20s. 
Breathe normally and avoid pain.

Time: 77.4%

Step 28: Release & Reset

ID: STEP_7_REP4

Description:

Slowly return your head to the neutral position and relax your neck muscles.

Time: 80.0%

Step 29: Starting Position

ID: STEP_1_REP5

Description:

Sit upright on a chair with your back straight. Keep your shoulders relaxed and your feet flat on the floor.

Time: 82.0%

Step 30: Head Tilt Right

ID: STEP_2_REP5

Description:

Slowly tilt your head to the right side while keeping your shoulders down.

Time: 84.0%

Step 31: Head Rotation Right

ID: STEP_3_REP5

Description:

Gently rotate your head slightly upward and away to deepen the stretch along the front and side of the neck. 
Maintain the stretch 20s. 
Breathe normally and avoid pain.

Time: 90.0%

Step 32: Return to Start

ID: STEP_4_REP5

Description:

Slowly return your head to the neutral position and relax your neck muscles.

Time: 92.0%

Step 33: Head Tilt Left

ID: STEP_5_REP5

Description:

Slowly tilt your head toward left side. Keep your shoulders down.
Gently rotate your head slightly upward and away to increase the stretch along the front and side of the neck.
Maintain the stretch 20s while breathing normally. You should feel a gentle stretch, not pain.

Time: 92.0%

Step 34: Head Rotation Left

ID: STEP_6_REP5

Description:

Gently rotate your head slightly upward and away to deepen the stretch along the front and side of the neck. 
Maintain the stretch 20s. 
Breathe normally and avoid pain.

Time: 97.4%

Step 35: Release & Reset

ID: STEP_7_REP5

Description:

Slowly return your head to the neutral position and relax your neck muscles.

Time: 100.0%

Basic Information

Exercise ID(s):

365118a6-274d-4aa4-8d82-dc62a7ca8dbd fd8cad1a-e33e-4159-8fed-b0a72e551f7e

Total Steps: 35

Config File:
sternocleidomastoid_stretch_on_tight_side_front_view.yaml

Evaluation Thresholds

Excellent

95.0%

Good

85.0%

Acceptable

70.0%

Key Landmarks

0 2 5 7 8 9 10 11 12 13 14 15 16 23 24

Processing Options

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AI Summary (groq)