Your scalenes (there’s 3 of them) are moderately deep muscles in the front of the neck; they’re mostly covered by the much larger sterno-cleidomastoid (SCM), but even though they’re small, they can be a big source of trouble. In fact, because they’re so delicate, they’re highly prone to trigger points.They have a referral pattern of pain that radiates over the front or back of the shoulder, and down the arm to the hand, especially on the thumb side.

The scalene muscles run from the sides of your vertebrae to your first two ribs, and pull the ribs up when you breathe deeply. They also tend to pull your head down and forward when they’re tight, contributing to head-forward posture and pain in the back of the neck.

Here, then, is a stretch to isolate the scalenes, especially the anterior (front) and middle scalene. You can do this stretch as many times a day as you like. It’s good in combination with stretches for the levator scapulae, SCM and upper traps.

If you feel pain when you’re stretching, back off a little. Hold the stretch for 4-10 breaths, or until you feel the resistance soften. 3 times each side is considered ideal, but if you’re short on time then some is better than none.

1. For this neck stretch, pin by placing your hand just below your collarbone, so that it pushes down on the first two ribs.
   
2. Tuck your chin.
   
3. Keeping your chin tucked, tip your neck back. This likely feels awkward, but this step is key.
   
4. Still keeping the chin tucked and neck back, bring your ear to the shoulder opposite the side being stretched.
   
5. Turn your face up to the ceiling, towards the side being stretched.
   
6. Play around with a combination of these movements until you feel the stretch in the front and side of your neck.

Thanks to my Trikinetic colleague Ray Ranger for modelling the photos.

© William Wells 2015.