The scalene muscles are located in the neck and contribute to stability and movement. When these muscles become tight or overworked, they can cause stiffness, headaches, and discomfort in the neck and upper back. Learning how to properly stretch the scalenes helps alleviate this tension. This process requires slow, controlled movements to ensure the stretch is productive and safe for the surrounding structures.
Identifying the Scalene Muscles
The scalenes are a group of three paired muscles—the anterior, middle, and posterior scalene—located on the side of the neck. They originate from the transverse processes of the cervical vertebrae (C2 through C7) and run down to attach to the first and second ribs. The anterior and middle scalenes insert onto the first rib, while the posterior scalene attaches to the second rib.
These muscles perform the actions of side bending and rotation of the neck and also act as accessory muscles of respiration. When you take a deep, forced breath, the scalenes help elevate the first two ribs to increase chest volume. Because of their location, the anterior and middle scalenes form the interscalene triangle, through which the brachial plexus and the subclavian artery pass.
Step-by-Step Scalene Stretching Methods
To begin any scalene stretch, sit upright in a chair or stand with relaxed shoulders, ensuring your posture is neutral. To stretch the middle scalenes, slowly tilt your head directly away from the side you wish to stretch, moving your ear toward the opposite shoulder. You can gently place your hand on the side of your head and apply light pressure to deepen the stretch, but avoid pulling forcefully. Hold this position for 20 to 30 seconds, feeling a gentle pull along the side of your neck, and repeat the stretch two to three times on each side.
To target the anterior scalene, start with the side-bend, and then slowly rotate your chin upward, slightly extending your neck as if you are looking toward the ceiling. This combination of side bending, rotation, and extension isolates the front portion of the muscle group. The posterior scalene is stretched by starting with the same side-bend, but then rotating your chin downward toward your armpit. In both variations, remember to keep the shoulder on the stretched side depressed, perhaps by sitting on your hand, to anchor the muscle attachment and maximize the lengthening effect.
Safety and Proper Stretching Technique
When stretching the scalenes, remember that this area houses the brachial plexus, a network of nerves supplying the arm and hand. The stretch should be felt as a manageable lengthening or pull, never as sharp or radiating pain. A sudden, intense stretch or bouncing movement can cause irritation or compression of these nerves.
If you feel any tingling, numbness, or a shooting sensation down your arm or into your hand, immediately ease off the stretch. Maintaining proper posture is important, ensuring the shoulders remain down and back, not hunched forward, which would limit the stretch. Controlled, relaxed breathing during the 20-30 second hold helps the muscle relax.
When Stretching Isn’t Enough
While stretching can relieve common muscle tightness, persistent or worsening symptoms may signal a condition that requires professional attention. If neck pain or stiffness continues for more than a few days, or if the pain is severe, consult a healthcare provider. A warning sign is the presence of radiating symptoms, such as numbness, tingling, or weakness that travels down your arm and hand.
These radiating symptoms could suggest nerve impingement or a condition known as Thoracic Outlet Syndrome, where the nerves or blood vessels are compressed between the scalenes or collarbone. If your neck pain is accompanied by dizziness, persistent headaches, or vision changes, seek a medical evaluation. A physical therapist or physician can provide a proper diagnosis and tailor a treatment plan that may include specialized manual therapy or strengthening exercises.