Middle Scalene Stretch

How to do it

1. Stand upright with your feet comfortably apart, your chest relaxed and your head facing forward.
2. To stretch the right side, place your right arm behind your lower back and allow the right shoulder to settle downward.
3. Place your left hand lightly over the right side of your head.
4. Keeping your chin level and your face pointing forward, slowly bring your left ear toward your left shoulder.
5. Stop when you feel a mild stretch along the right side of your neck, between the upper shoulder and collarbone.
6. Hold the position while breathing slowly and keeping both shoulders relaxed.
7. Release the hand pressure first, return your head to the centre and repeat on the other side.

Form cues

• Keep the shoulder on the stretching side down; do not allow it to shrug toward the ear.
• Use the hand only as light guidance. Do not pull forcefully on the head.
• Keep the movement primarily at the neck rather than leaning the entire torso sideways.
• Keep the chin level and avoid turning or extending the head excessively.
• A broad side-neck stretch is expected; this position cannot completely isolate one individual scalene muscle.
• Stop for dizziness, nausea, headache, throat pressure, numbness, tingling or symptoms travelling into the arm.

Dosage

2 × 20s per side

Muscles worked

Stretches: scalenes

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