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4. Scalenes
*always stretch both sides


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There are 3 separate scalenes muscles, all needing individualized stretches. The 3 starting positions are all slightly different. See below- anterior, middle, and posterior.

Seated:

  • Stabilize shoulder down on right side by holding onto a chair or sitting on hand.
  • Placed left hand over head above right ear and gently flex neck to the left by bringing left ear to left shoulder.

Middle: Neutral head position

Seated:

Anterior: Start stretch with head rotated slightly towards the right side.

 

Seated:

Posterior: Start stretch with head rotated slightly towards the left side.

Lying Face Up:

  • Stabilize right shoulder by placing right hand under right buttocks.
  • Placed left hand over head above right ear and gently flex neck to the left by bringing left ear to left shoulder.

 

Lying Face Up:

Anterior:

  • Stabilize right shoulder by placing right hand under right buttocks.
  • Placed left hand over head above right ear and gently flex neck to the left by bringing left ear to left shoulder.

 

Lying Face Up:

Posterior:

  • Stabilize right shoulder by placing right hand under right buttocks.
  • Placed left hand over head above right ear and gently flex neck to the left by bringing left ear to left shoulder.

 

Standing:
(good to do in a shower, under warm stream):

  • Stabilize right shoulder down by gently pushing right hand behind back towards the ground.
  • Place left hand over head above right ear and gently flex neck to the left by bringing left ear to left shoulder.

Standing:

Middle - Neutral head position

Anterior - Start stretch with head rotated slightly towards the right side.

Posterior - Start stretch with head rotated slightly towards the left side.

 

 

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