Maximus Gage
The scalene muscles are a group of three muscles—anterior, middle, and posterior—located on each side of the neck. They are critical for movement, posture, and breathing but are susceptible to strain, which can cause pain and impact your daily activities. To relieve scalene muscle pain, gentle stretches, therapeutic massages, and myofascial cupping can be used to release tightness in the neck and shoulders. Alternating between ice and heat can also reduce inflammation and relax tight muscles.
| Characteristics | Values |
|---|---|
| Number of scalene muscles | 3 |
| Types of scalene muscles | Anterior, middle, and posterior |
| Location of scalene muscles | Lateral aspect of the neck |
| Functions of scalene muscles | Flexing, rotating, and stabilising the neck; assisting with breathing |
| Common issues with scalene muscles | Pain, tension, and limited mobility in the neck and upper body |
| Ways to relieve scalene muscle tension | Massage, stretching, posture correction, ice, and heat |
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What You'll Learn
Stretching and massage
The scalene muscles are a group of three paired muscles—the anterior, middle, and posterior scalene—located on each side of your neck. They are critical for movement, posture, and breathing but are susceptible to strain due to poor posture and repetitive activities such as cycling, running, or desk work. This can lead to forward head posture, causing pain and tension in the neck and upper body.
Stretching:
To relieve tension and improve mobility in the scalene muscles, try the following stretches:
- Sit upright with your back straight. Place one hand on your head and gently tilt your head toward your shoulder. Hold for 15–30 seconds, then switch sides.
- For the left scalene muscle, tilt your head gently toward your right shoulder. Go as far as you can comfortably, then slowly rotate your head toward the left, looking over your left shoulder. Finally, tilt your chin up slightly to feel a pulling sensation under the front side of the left side of your neck.
- To stretch the middle scalene, look down with your head turned to the same side.
- To target all three muscle groups, tilt your head slightly forward to stretch the posterior scalene or tilt it upward to engage the anterior scalene.
Massage:
Massage therapy can also help to relieve tightness in the neck and shoulders, easing pain caused by scalene muscle strain. Here are some techniques to try:
- Find the scalene muscles by placing 1-2 fingers just above your collarbone. You should feel a tender spot when you push in.
- Press in with your fingers and lightly massage the area, working your way slightly up from the starting point above the collarbone.
- Add a scalene stretch during the massage by tilting your head away from the side you’re massaging.
- Try therapeutic massage, myofascial cupping, or trigger point release to alleviate muscle tension and restore normal function to the scalene muscles.
- Use massage tools like the LittleMum Trapezius Trigger Points Massager to relieve tension in the scalene muscles by reducing overall neck tightness.
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Identify trigger points
Trigger points refer to painful points that develop within muscle tissue. They are typically the result of long-term or inappropriate stress on a muscle. Trigger points can be either ""active" or "latent". Active trigger points cause clinical pain complaints, whereas latent trigger points are clinically inactive with respect to spontaneous pain and are only painful when touched or pressed on. Trigger points can cause unusual pain referral patterns, meaning that pain in the scalene muscles can be mistaken for pain in other parts of the body, such as the chest, arm, or hand.
Trigger points in the scalene muscles can be identified by pressing on the side of the neck and feeling for painful or hypersensitive spots. These spots will be associated with tightness and pain and may refer pain to other parts of the body. To identify trigger points in the scalene muscles, you can perform the following steps:
- Lie down on your back on a bed or the floor.
- Lower and anchor the shoulder of the side you want to stretch by placing that hand under your buttock.
- Bring the opposite hand over your head so that your fingers make contact with the top of your ear.
- Gently place the fingertips of your other hand on the side of your neck, applying slight pressure.
- Repeat this process in slightly different areas of the neck and on both sides.
- Repeat this process 5 to 10 times on both sides of the neck.
In addition to trigger points, there are several other factors that can contribute to scalene muscle pain. These include poor posture, repetitive activities such as cycling or running, and improper breathing patterns. Anxiety, stress, and trauma can also affect the scalene muscles.
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Improve your posture
Poor posture and repetitive activities such as cycling, running, or desk work can create tension in the neck muscles, particularly the scalenes. When the scalenes are healthy and working in a balanced way, they help support the upright posture of your cervical spine, which is the upper part of your spine.
To improve your posture, try the following:
- Take breaks during repetitive activities like typing or cycling.
- Practice neck-strengthening exercises.
- Opt for massages such as sports massages to support recovery and prevent tension.
- Ensure your workspace is ergonomically optimised.
- Try the LittleMum Thoracic Flex Stretcher, which helps to relieve scalene muscle dysfunction by improving posture, releasing tension in the upper thoracic spine, and reducing strain on the neck muscles.
- Use the LittleMum Massage Dolly, which is designed to target trigger points in the scalene muscles.
By addressing scalene muscle pain early and incorporating techniques like stretching, massage, and posture correction, you can stay active and perform at your best.
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Take breaks from repetitive activities
One of the best ways to prevent and relieve scalene muscle tension is to take regular breaks from repetitive activities. This is especially important if your work or daily routine involves prolonged periods of sitting, typing, driving, or any other repetitive motions that can contribute to muscle tightness and strain.
For example, if you work at a desk, make sure to get up and move around periodically. Set a timer to remind yourself to take a brief walk, stretch, or simply stand and roll your shoulders every 30 minutes to an hour. This can help prevent your scalene muscles and other neck and shoulder muscles from becoming tight and overworked.
Similarly, if you engage in physical labor or repetitive tasks such as lifting boxes or assembling parts, be sure to take regular breaks to rest and stretch. Change your position and vary your movements as much as possible to avoid overworking certain muscle groups, including your scalene muscles.
Breaking up repetitive activities is crucial because it gives your muscles a chance to recover and can help prevent the development of muscle imbalances and chronic tension. It also helps improve your posture and body mechanics, which can further reduce the risk of muscle strain and pain.
In addition to taking breaks, it's important to practice good posture and body alignment during your daily activities. This can help distribute the workload across various muscle groups and reduce the likelihood of overexerting your scalene muscles or any other specific muscle group.
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Alternate ice and heat
The scalene muscles are a group of three muscles—anterior, middle, and posterior—located on each side of your neck. They are implicated in a number of neck problems, including torticollis, also known as wry neck, which is characterized by a twisted neck position that is very difficult to release. The head also tilts to the side opposite the twist.
To relieve pain in the scalene muscles, alternating ice and heat therapy can be used. This is called "contrasting therapy". Ice (cryotherapy) is generally used first to treat pain and inflammation in most circumstances. Ice helps constrict blood vessels, which inhibits the body from allowing inflammation in the affected area. A good guideline to follow is to apply ice for 20 minutes, with at least 30 minutes off before the next application. To prevent skin burns, place a thin layer of fabric between the ice and your skin.
Heat (thermotherapy) is then used to relax tight muscles. Moist heat is generally more effective than dry heat for treating denser muscle tissues, such as the scalene muscles. Heat pads should be used for 15 minutes at a time, with at least 30 minutes off before reapplication.
The ideal duration and frequency of alternating between heat and ice will depend on your individual preference and how your body reacts.
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Frequently asked questions
The scalene muscles are a group of three muscles—anterior, middle, and posterior—located on each side of your neck. They are one of the most heavily utilized muscle groups and play an essential role in neck movement and respiration.
Scalene muscle pain is often caused by trigger points or knots within the muscle. These can be caused by poor posture, repetitive activities such as cycling or running, or stress and anxiety.
Gentle stretches and massage therapy can help to alleviate tension and improve mobility in the scalene muscles. You can also try alternating between ice and heat to reduce inflammation and relax tight muscles.
Sit upright with your back straight. Place one hand on your head and gently tilt your head toward your shoulder. Hold for 15–30 seconds and then switch sides.
Pain in the scalene muscles is often felt elsewhere in the body, such as the chest, upper back, shoulder, arms, wrist, hand, and thumb. This is known as referred pain.
