Scalene Stretch
Seated (chair) · Side of the neck (scalenes)
A self-stretch for the side of the neck (scalenes). Support your body and stay within a comfortable range.
How longNew to it: start with 10–20 seconds, once or twice. Used to it: 20–30 seconds, 2–4 times, about 60 seconds in total per stretch.How long and how many →
Position and focus
Seated (chair) · Side of the neck (scalenes)
Starting position
Sit on a chair with the left hand on your thigh. Let the right arm hang long by your side.
Movement phases
1. Lower the shoulder
Let the right shoulder drop and lengthen the arm towards the floor.
2. Tilt to the left
With the chin very slightly lifted, tilt the head to the left.
3. Hold the position
Stop where you feel a gentle stretch in the right side of the neck, and breathe deeply.
4. Return to centre
Slowly bring the head back upright.
What to check yourself
Check that the right shoulder is not lifting and that there is no numbness in the hand or arm.
Adjust the stretch
Easier: Tilt the head less and keep the chin level.
Deeper: Hold the edge of the seat lightly with the right hand so the shoulder stays down.
Caution
Stop if you feel sharp pain, numbness, dizziness, shortness of breath or anxiety. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional first. Nerves and blood vessels to the arm pass through the side of the neck. If you feel numbness, bring the head back straight away.
These English notes describe a prototype model. The stretch, foam roller and resistance band lessons are being produced under the supervision of CoconeRu. Move, reviewed in stages. They are not medical advice or an individual exercise prescription.
References
This lesson was put together for this site. It has not yet been reviewed by an expert.
About this page
It shows a typical way to do the movement. The 3D is a schematic model; it does not decide whether a lesson suits you, prescribe exercise or diagnose anything. Stop if you feel pain or discomfort.
Sources, supervision and revisions