*always stretch both sides
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.
- Posterior – Start stretch with head rotated slightly towards the left side.
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