Is neck pain keeping you from living your life? For many people, neck pain stems from the scalene muscles. The scalene muscles are responsible for turning, tilting, and nodding the head. When these muscles are tight or sore, it can cause neck pain that limits movement and makes everyday tasks uncomfortable.
Athletes, office workers, sedentary workers, and blue-collar workers are all subject to neck pain from scalene muscle soreness. Whether you’re too stiff at your desk, completing repetitive motions, or liable to pull a muscle from strenuous activity, scalene stretches could be the relief you need.
Dive into the easiest scalene stretches you can do at home, how to improve mobility with scalene stretching exercises, and tips for making neck stretches part of your everyday routine.
Articles on elitechirosport.com are not medical advice; always consult with your primary physician or a chiropractor in person before completing any new exercise or stretching routine.
Best Scalene Stretching Exercise
While there are multiple stretches that target the neck and scalene muscles, there is one tried-and-true scalene stretch that is most common and most accessible. This is the “traditional” scalene stretch exercise.
Step-by-Step Scalene Stretching for Neck and Shoulder Pain
Gently, tilt your neck to the right, aiming to place your ear on your shoulder. Your right arm reaches up and over and you place your palm right above your left ear. You extend your left arm out straight to the side. The hand on your head is a gentle weight, not a pull. Hold, deep breathes, and repeat on the other side.
This stretch is the best scalene stretch for neck pain because it gently moves your neck, places light pressure to add more extension, and can be done from anywhere! When you need neck stretches for pain relief, this is the scalene stretch to do.
Home Exercises for Stretching Scalene Muscles and Enhancing Mobility
Scalene Stretching Exercises to Reduce Tension Headaches
If you notice your neck pain is leading to tension headaches, you may need a wider range of motion to target the source of the neck pain.
Using the same structure as before, you will resume the placement of the hand on the head while you tilt your head. To relieve more pressure and ease pain relief, you will modify the stretch by gently tilting your head down and forward, and then ever so slightly backward while looking up. Repeat on both sides.
This approach to the scalene stretch for neck pain relief will target all three scalene muscles, so you are relieving pressure front, back, and side. This should allow for tension relief across the neck and shoulders for fewer headaches.
Scalene Stretches for Better Posture
If neck pain is preventing you from keeping better posture, you may need to add more neck stretches to your daily routine. The chest opener is a great complementary stretch to the scalene stretch and can help with better shoulder alignment and posture.
For the chest opener, you want to clasp your hands behind your back. With your hands clasped together, fingers intertwined, you will rotate your palms toward your back. This will rotate your shoulder back and allow for the chest, back, and shoulders to flex and open.
The rotation of the shoulders and opening of the chest allows for shoulders to naturally rotate back into a proper alignment, allowing for easier access of proper posture while sitting, standing, or working at a desk.
How to Perform Scalene Stretches to Improve Flexibility
If you are looking to improve your flexibility and overall range of mobility, a side stretch is a great stretch to do with the scalene scratch exercise.
For a side stretch, you will want to sit or stand with a straight back. Gently, reach your arm up and over your head, reaching up and away as you bend your side. You will gently reach and stretch to the side for a few moments, take deep breathes, and then stay engaged as you come back to a neutral position. Do the other side.
This will help improve overall range of motion as you are moving your neck, back, side, shoulders, and chest.
Scalene Stretches for Athletes
Athletes who are looking to protect their neck and shoulders can also add in another stretch, the elbow behind the head.
For this stretch, you reach one arm up, bend the elbow so the hand comes behind the head, and place your hand on the back of the same shoulder (right arm up, behind the head, touches back of right shoulder). Your opposite hand will grab your elbow. You will gently pull the elbow behind the head until you feel a light stretch. Hold, deep breaths, release, and repeat on the other side.
This helps with arm, shoulder, and neck mobility as you are manipulating the muscles to gently pull and release for a wider range of motion.
Benefits of Regular Scalene Muscle Stretching
- Improved mobility in the neck, shoulders, and chest
- Easier to find correct posture
- More comfortable breathing and deep breaths
- Pain relief in the neck or from tension headaches
- Tasks should be more comfortable to complete
Tips for Incorporating Scalene Stretching Into Your Daily Routine
- Start your morning with simple stretches. You can do these in bed or before you leave for work.
- Take 15 minutes before lunch and in the afternoon to do a simple set of each neck stretch. Set an alarm on your phone.
- After dinner or before bed, do a final set of stretches. Wind down either in a comfortable environment or do these stretches in bed.
- Start and end the day with stretches
- Set alarms to not forget your mid-day stretches
- If you’re sore, STRETCH – you can do these anywhere
How to Avoid Common Mistakes in Scalene Stretching Exercises
- Never stretch when it is painful.
- Stretches should be gentle and relieve pressure.
- Do not push yourself or your body.
- Always check your posture and have a straight back before you begin.
- Use small motions to engage the stretches and go slowly.
- Always do both the left and right side of a stretch for a healthy balance.
- Stay engaged until you are fully out of the stretch.
Work with a Chiropractor for Neck Pain Relief
Scalene stretches are a gentle way to relieve neck pain relief anywhere – at your desk, on the job, in the car, or even in bed. These stretches can help with tension, proper shoulder alignment, and improved posture. With regular practice, you should find it easier to breathe, move, and complete every day tasks.
Chiropractors can also help show you how to complete a scalene stretch and what other stretches to add to help with your mobility and pain relief. Elite Chiropractic and Sport in Columbia, MD helps office workers, blue-collar workers, athletes, seniors, and more reclaim their mobility through stretches and chiropractic, holistic care.
Call today to set up an appointment and get personalized physical therapy stretches you can do at home to improve neck pain and increase mobility.
About the Author
Dr. Bross is the owner of Elite Chiropractic and Sport. He serves as a Certified Chiropractic Sports Practitioner (CCSP) and Certified Strength and Conditioning Specialist. His unique approach to individualized patient care is based on the evaluation and treatment of the “whole” person.
Dr. Bross is a leader in the promotion of health and wellness. He has accumulated an extensive knowledge of the musculoskeletal and nutritional components of the human body. He is skilled in the Graston Technique, Active Release Technique, and Sports Medicine.
