There are 3 separate scalenes muscles, all needing individualized stretches. The 3 starting positions are all slightly different. See below- anterior, middle, and posterior.

Seated:

• Stabilize shoulder down on right side by holding onto a chair or sitting on hand.
• Placed left hand over head above right ear and gently flex neck to the left by bringing left ear to left shoulder.

Middle: Neutral head position

Seated:

Anterior: Start stretch with head rotated slightly towards the right side.

Seated:

Posterior: Start stretch with head rotated slightly towards the left side.

Lying Face Up:

• Stabilize right shoulder by placing right hand under right buttocks.
• Placed left hand over head above right ear and gently flex neck to the left by bringing left ear to left shoulder.

Lying Face Up:

Anterior:

• Stabilize right shoulder by placing right hand under right buttocks.
• Placed left hand over head above right ear and gently flex neck to the left by bringing left ear to left shoulder.

Lying Face Up:

Posterior:

• Stabilize right shoulder by placing right hand under right buttocks.
• Placed left hand over head above right ear and gently flex neck to the left by bringing left ear to left shoulder.

Standing:
(good to do in a shower, under warm stream):

• Stabilize right shoulder down by gently pushing right hand behind back towards the ground.
• Place left hand over head above right ear and gently flex neck to the left by bringing left ear to left shoulder.

Standing:

Middle - Neutral head position

Anterior - Start stretch with head rotated slightly towards the right side.