Scalenes

*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.