The scalene muscles are often overlooked contributors to chronic neck and shoulder tension. These deep muscles in the side of the neck can become tight, leading to localized discomfort and sometimes radiating pain. Learning how to safely stretch these specific muscles is an important step in managing discomfort and improving overall neck mobility. This guide explains how to safely incorporate scalene stretching into your routine.
Understanding the Scalene Muscles
The scalene muscle group consists of three distinct muscles on each side of the neck: the anterior, medius, and posterior scalenes. These muscles originate from the cervical vertebrae (C2 through C7) and insert onto the first and second ribs. This positioning means they are actively involved in moving the neck and stabilizing the head.
Their primary functions include lateral neck flexion (tilting the head to the side) and rotating the neck. When both sides contract simultaneously, they contribute to bending the neck forward. The scalenes also serve as accessory muscles of respiration, helping elevate the first and second ribs during inhalation.
These muscles frequently become tight due to factors like poor posture or stress-related shallow breathing. When the upper chest is used predominantly for breathing, the scalenes are overworked, leading to stiffness and shortening. Chronically tight scalenes can also compress the nerves and blood vessels that pass through them, sometimes resulting in symptoms like tingling or numbness in the arm and hand.
Step-by-Step Guide to Stretching
The stretch begins with establishing a stable, upright posture, either seated or standing, with the spine naturally aligned. To anchor the shoulder on the side being stretched, gently place that hand underneath the hip or sit on it. This action helps depress the shoulder blade and prevents the shoulder from shrugging up, ensuring the tension is isolated to the neck muscles.
To stretch the middle scalene, tilt your head directly away from the anchored shoulder, moving your ear toward the opposite shoulder. You should feel a gentle, sustained pull along the side of the neck. The movement must be slow and controlled, stopping immediately when you feel the first sign of tension.
To specifically target the anterior scalene, add a slight head adjustment to the middle scalene stretch. While maintaining the head tilt away from the anchored side, slightly rotate your chin upward and away from the stretching side. This combination of side-bending and rotation selectively lengthens the anterior fibers.
For the posterior scalene, the head adjustment is slightly different. From the side-tilted position, rotate your chin downward and toward the shoulder of the stretching side. This subtle change in head angle shifts the stretch focus to the deeper, posterior fibers.
Once you find the position that targets the desired muscle, hold the stretch for 20 to 30 seconds. This sustained static hold allows the muscle fibers time to safely lengthen. Release the stretch slowly and return to the starting position. Repeat the process for two to three repetitions on each side.
Safety Guidelines and Common Mistakes
Approach scalene stretching with slow, deliberate movements to prevent injury to the neck structures. Never use a bouncing or ballistic motion, as this can cause the muscle to tighten reflexively and increase the risk of strain. The feeling during the stretch should be a mild to moderate tension or pull, not sharp pain.
A common mistake is applying excessive force with the hand to pull the head further into the stretch, which can overstress the neck joints. If you use your hand for gentle overpressure, it should be feather-light, guiding the head rather than forcing it. Maintain slow, deep, and even breathing during the hold, as holding your breath increases tension throughout the body.
Stop the stretch immediately if you experience numbness, tingling, or burning sensations radiating into the shoulder, arm, or hand. These symptoms may indicate compression of the brachial plexus nerves, which travel through the scalenes, and require professional evaluation. Avoid stretching if you have an acute injury, such as recent whiplash, without consulting a healthcare provider. If neck pain persists despite consistent, gentle stretching, seek guidance from a physical therapist or physician.