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The scalene muscles are a group of muscles in the front of your neck that often become tight due to poor posture, jaw clenching, shallow breathing, or pursing your mouth when focused on a task. This tightness can lead to limited neck motion, neck pain, and in some cases, thoracic outlet syndrome. To loosen scalene muscles, it is important to perform specific stretches and exercises that target these muscles. These stretches should be done gently and gradually, without forcing the movement, and should be held for approximately 30 seconds, with 2-3 repetitions on each side. Additionally, massage and chiropractic care can help relieve muscle tension and increase joint stability in the area.
| Characteristics | Values |
|---|---|
| Stretching frequency | 2-3 repetitions, 2-3 times per day |
| Stretch duration | 5-30 seconds |
| Posture | Standing or sitting |
| Head position | Tilted towards the shoulder, rotated upwards, chin tilted upwards |
| Sensation | Pulling in the front portion of the neck |
| Pain | Stop the exercise if experiencing pain |
| Muscle tension | Tension is normal, but pain is not |
| Muscle function | Tight scalene muscles reduce their ability to stabilize the neck |
| Muscle treatment | Massage and chiropractic care |
| Pillow height | Maintain a neutral position while sleeping |
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What You'll Learn
Stretching the left scalene muscle
The scalene muscles are a group of three pairs of muscles in the lateral neck: scalenus anterior, scalenus medius, and scalenus posterior. Sometimes, a fourth muscle, the scalenus minimus, is present behind the lower portion of the scalenus anterior. These muscles are prone to a lot of tension, especially due to poor posture.
To stretch the left scalene muscle, begin by standing or sitting in a neutral posture. Now, gently tilt your head towards your right shoulder. Go as far as you can comfortably. Rotate your head slowly towards the left, so that you are looking over your left shoulder. Then, tilt your chin up slightly, so that you feel a pulling sensation in the front side of the left side of your neck, in your anterior scalenes. Hold this position for 20-30 seconds. Once done, return very slowly to the neutral position.
You can also try this stretch by placing your right hand behind your back, aiming towards your left back pocket. Tilt your head back and to the left, aiming the right side of your neck up towards the ceiling. With your right hand, hold onto the seat of your chair or sit on your hand. Now, sit up straight and use your left hand to gently pull your head over to the left, bringing your left ear towards your left shoulder.
Remember to perform these movements very gently and slowly. If you experience any pain, stop the stretch and consider a different approach.
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Stretching the right scalene muscle
The scalene muscles are a group of three pairs of muscles in the lateral neck: scalenus anterior, scalenus medius, and scalenus posterior. Sometimes, a fourth muscle, the scalenus minimus, is present behind the lower portion of the scalenus anterior.
Poor posture and associated anterior head carriage or forward head posture can lead to tight scalene muscles, neck pain, and even thoracic outlet syndrome, resulting in symptoms like numbness, tingling, or pain in the arms and hands.
- Place your right hand behind your back, aiming towards your left back pocket.
- Tilt your head back and to the left, aiming the right side of your neck up towards the ceiling.
- With your right hand, hold onto the seat of your chair or sit on your hand.
- Sit up straight.
- Use your left hand over the top of your head and place it on the right side of your head.
- Using your left hand, gently pull your head over to the left, bringing your left ear towards your left shoulder.
- Hold this position for approximately 30 seconds.
- Return very slowly and gradually to the neutral position.
It is important to remember that this stretch should be done gently and slowly, as side-tilting, rotating, and extending the neck can put pressure on it. Do not force the stretch, and if you experience any pain, stop the exercise and consider a different approach.
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Massage and chiropractic care
Massage Therapy
Massage therapy can be used to alleviate muscle tension and restore normal function to the scalene muscles. Trigger point release, in particular, can be effective in treating related pain symptoms. However, due to the deep and delicate nature of the scalene muscles, it is important to approach self-massage with care. Self-massage tools such as the LittleMum Massager Tools can be helpful for releasing tight scalene muscles at home.
Chiropractic Care
Chiropractic care can help improve joint mobility and reduce scalene strain. Chiropractors may use techniques such as Active Release Technique, acupuncture, and heat therapy to treat tight scalene muscles. They may also recommend postural changes and physical therapy to strengthen neck muscles and improve posture. In some cases, they may teach home care stretching and workplace modifications to address the underlying causes of scalene tightness.
In summary, massage and chiropractic care can be effective treatments for loosening scalene muscles and relieving associated pain and discomfort. However, it is important to be cautious when performing self-massage or stretches, as improper techniques can risk aggravating the area.
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Reducing tension and increasing flexibility
One simple stretch involves holding your arms behind your back to keep them from rising, then slowly tilting your head to bring your ear towards your shoulder. It is important to only bend your neck as far as is comfortable and to hold this position for 5 to 10 seconds. Repeat this stretch 2 to 3 times on each side.
Another stretch targets the right side of the scalene muscles. Place your right hand behind your back, aiming towards your left back pocket. Tilt your head back and to the left, looking up towards the ceiling. With your right hand, hold onto the seat of your chair or sit on your hand. Sit up straight and use your left hand to gently pull your head towards your left shoulder, bringing your left ear towards it.
Additionally, you can try opening your chest to stretch tight chest muscles that may be causing you to slouch and pull on your neck. Hold onto a door frame with one hand and slowly walk through until you feel the stretch. Hold this position for 10 seconds and repeat 2 to 3 times.
It is important to note that these stretches should be done gradually and gently. If you experience any pain, stop the stretch and consider a different approach. Maintaining proper posture, staying hydrated, reducing caffeine intake, and taking breaks from sedentary positions are also important for reducing tension and increasing flexibility in the scalene muscles.
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Pillow height and sleeping position
The scalenes are a group of three pairs of muscles in the lateral neck: scalenus anterior, scalenus medius, and scalenus posterior. A fourth muscle, the scalenus minimus, is sometimes present. The scalene muscles cover a large neck area and are prone to injury and overuse-related tension.
To loosen scalene muscles, it is important to consider your pillow height and sleeping position. Sleeping on your stomach with your head turned to one side can cause problems with the scalene muscles. Side sleeping is considered the most beneficial position for the body, as the muscles are in a neutral position. A pillow between the knees can provide further support.
The pillow height should be chosen to ensure a straight, neutral spine position. The pillow height depends on your sleeping position and your body type. For example, a larger person sleeping on a soft mattress would sink into the mattress and may not require a large pillow. On the other hand, a large person who is not heavy, sleeping on a firm mattress, would need a higher pillow to fill the gap between the shoulder and neck/head.
If you sleep on your back, a 5-inch pillow is recommended. If you sleep on your side, a 5-7 inch pillow is recommended. If you have wider shoulders, you may need a little more support.
A study on the effect of sleep posture on neck muscle activity found that sleeping with the dominant hand on the forehead increased activation of the scalene muscle on the right side. This posture would lead to unbalanced alignment of the cervical spine. Therefore, the correct sleep posture is important to prevent neck and shoulder musculoskeletal pain.
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