Torticollis Stretches You Can Do At Home
So your baby has been diagnosed with Torticollis…
I know all too well the thoughts you are feeling—maybe disappointment, anxiety, feelings of guilt. But hear me when I say: this is not your fault.
While awareness can be helpful, I also think it can perpetuate the idea that we failed as a parent 🥺
For more resources like this, check out these other Movement Mama posts:
Summer Safety Essentials For Babe
Torticollis & Plagiocephaly 101
How to Use a Wrap Carrier
0-3 Month Motor Milestones
I’m continually reminded that there are so many things *out of our control* when it comes to a flat spot or Torticollis.
Things like:
✅A petite mama OR multiples: physically babe has less room to move and therefore is at an increased rate of having their head turned one direction for weeks, if not months. In fact, a baby could actually be *born* with a flat spot from their in-utero positioning.
✅A baby with reflux: Rotating the head to one side and tilting it has the effect of closing off the esophagus—something a baby with uncomfortable reflux will often do to try to mitigate symptoms
✅A baby who is a deep sleeper: When I see babies have a flat spot on the entire back of their head (brachycephaly), parents often comment at how well they sleep. If babe is in a deep sleep, they’re not moving and turning their head at night, which can lead to flatness. This also applies to babies who are less movement motivated.
✅The Back to Sleep campaign: we know that back sleep is safest, however, I do believe that if a babe is already showing a preference for looking one direction, has torticollis, or was born with a flat spot—sleeping on their back (again, which is safest), will inherently contribute to worsened flatness of the skull. Babies used to sleep on their bellies, allowing them to remain off the back of their head, as well as lift their head and rotate their neck both directions at night…thus reducing torticollis and plagiocephaly naturally
What IS within our control is our mindfulness and awareness of the information available to us,
the way we play with our baby, and our ability to advocate for early intervention 🖤
So just remember: there are SO many factors that are out of your control that can lead to a helmet or Torticollis diagnosis, Mama. But there are also SO many things we can do to try to help, if we just have the tools. So keep reading, as I outline some simple strategies for Avoiding the Helmet ⭐️
Also of note: there is a reason there are trained professionals who address this diagnosis. You absolutely should be served by a PT or OT in your area, but if you’re looking for solutions until the evaluation or to supplement your home exercise program, here are some simple solutions you can do starting today! If cost is a barrier and you are in the US, each state-based early intervention program is free or very low cost. Google “(insert your state) Early Intervention” and you should be able to self-refer!
Often with Torticollis, the sidebending tightness is overlooked. This is the part that can be confusing: whichever way your child prefers to rotate their head (ex: to the right), their tight muscle TYPICALLY is on the opposite side (on the left side). So, in this case, we would need to work on stretching the left side by getting baby into a position of right ear to right shoulder. But if confused, just stretch both sides!
This carry is a great way to stretch and strengthen at the same time. (Bonus: It’s a great bicep workout for mama!) Try removing your arm temporarily to see if they can hold their head up to strengthen! If you’re worried you might do the wrong side, just do both! Do both stretches in front of a mirror because it gets baby engaged and excited rather than being upset by the exercise. Do this as long as they happily tolerate--prolonged stretching > 2 minutes ensures muscle lengthening.
Feel free to switch things up with this sidelying strengthening activity, too (third photo)! This is also wonderful for stretching the entire side-body which is also often tight and restricted with torticollis. Try a sidelying head lift and play with the incline--more of an incline is easier and less is harder! Meet your baby where they are today and work to make it harder over time.
Here are some more examples of how you can help your little one stretch and become
more symmetrical in their movement!
Sidelying on the side opposite their flat spot will not only improve head shape but encourage more symmetrical use of limbs and maintaining head in midline. Position them how you would sleep on your side. Flex their top hip up and over and place their lower leg or foot on the ground for support. Place an object of interest just below eye level to encourage a flexed posture or utilize something easy to grasp to promote hands to midline or hands to mouth. You can also nurse or bottle-feed in sidelying!
The Guppy Stretch is a fantastic way to improve tummy time, as well as overall neck mobility and range of motion. Ensure baby feels well supported to reduce fussiness. Try this horizontal over your lap at first with lots of support to make baby feel secure. Allow their head to gently fall back with your thigh supporting the back of their head. Try this stretch before all the aforementioned stretches to improve tolerance and also try this before breast or bottle feeding to improve latch.
Early on, use their rooting reflex and their pacifier to encourage turning their head actively to their non-preferred direction. Gently drag their pacifier along their cheek and continue to gently pull it to the nonpreferred direction, encouraging them to rotate to latch. This is a great thing to do right before bedtime so they begin their night facing the non-preferred direction, which will significantly improve head shape.
Other simple changes to make:
Flip which end their head is at in their bassinet/crib and during diaper changes. This encourages them looking both directions
Place them in play with the wall to the side they prefer to look and the room full of toys/people/pets the way they don’t like to turn
Gently massage their face, shoulder, arm, leg, foot on the side they don’t prefer to look—this draws awareness to that side and improves body positional sense
Attach wrist and ankle rattles to the side they don’t prefer to turn to draw awareness and movement toward that side
Babywear and attempt to turn their head their non-preferred direction, using the head support of the wrap or carrier to hold them for a prolonged stretch (this can also be done for contact naps)
Create a Yes Space in an attempt to avoid using baby containers like bouncers, swings, sleeping pillows, loungers, etc
Try out this Mirror Trick game for a fun active stretch
Under no circumstance should use positioning caps or pillows. Not only are they unsafe for sleep but they are ineffective
Try to avoid use of restrictive or weighted sleep sacks to encourage free and active movement in sleep. I love this sleep sack for the early few months when they still like that womb-like feeling and then love to transition to this one, which is extremely temperature-regulating and fits for a LONG time (plus it helps prevent climbing out of the crib once they’re older)
And here’s something you may never hear…but something I recently learned in a continuing education course: stretch them to their preferred side first. Without going into all the technical components, you may see an improvement in their ability to move in their nonpreferred direction!
If you’re still really concerned and you’re wanting immediate assistance, I cannot recommend my friends at Baby Begin enough! They have a 90% success rate for avoiding the helmet if babies are seen early! They do virtual consultations worldwide!
Here’s a collab chat I did with them on Torticollis & Plagiocephaly!
