This blog post covers exercises, stretches and tips to fix tight Scalene muscles.
The Scalene is a muscle that is located on each side of the neck and consists of the 3 different sections (Anterior, Middle and Posterior).
This muscle commonly becomes tight in many individuals.
How To Fix Tight Scalenes
STEP 1: Releases
STEP 2: Stretches
STEP 3: Strengthening Exercises
STEP 4: Diaphragmatic Breathing
STEP 5: Tight Rib Cage
STEP 6: Poor Neck Stability
STEP 7: Activities/Positions
STEP 8: Shoulder Issue
STEP 9: Neck Pain
STEP 10: Posture
STEP 11: Other Issues
1. Releases
The first step is to reduce the amount of tension in the Scalene muscles.
(If you are not comfortable with the following Scalene release on yourself, please see a trained healthcare professional.)
a) Release To Scalene
Instructions:
- Make a fist with the hand.
- Place the back portion of the fingers against the side of the neck.
- Apply a gentle force into the neck.
- Starting at the collar bone, perform slow upward strokes towards the head.
- Continue for 10 upward strokes.
2. Stretches
Here are 3 stretches to target the different parts of the Scalene muscles.
The following stretches are designed to target the RIGHT side of the neck. To stretch the left side, repeat the same movements on the opposite side mentioned.
a) Anterior Scalene
Instructions
- Look all the way upwards.
- Tilt your head towards the left.
- Turn your head slightly towards the right.
- Place your hands on your right collar bone and pull downwards.
- Pull your head towards the left shoulder.
- Keep your neck completely relaxed.
- Aim to feel a stretch to the front/right side of the neck.
- Hold this position for 30 seconds.
- Repeat on the other side if required.
b) Middle Scalene
Instructions:
- Look directly forwards.
- Tilt your head towards the left.
- Place your left hand on the right side of your head.
- Pull the left side of the head towards the left shoulder.
- Keep your neck completely relaxed.
- Aim to feel a stretch on the right side of the neck.
- Hold this position for 30 seconds.
- Repeat on the other side if required.
c) Posterior Scalene
Instructions:
- Look downwards.
- Tuck your chin inwards.
- Look towards your left arm pit.
- Tilt your head towards the left.
- Place your left hand on the back of your head.
- Pull your head towards the left arm pit.
- Keep your neck completely relaxed.
- Aim to feel a stretch to the back/right side of the neck.
- Hold this position for 30 seconds.
- Repeat on the other side if required.
3. Strengthening Exercises
In my opinion – Prominent weakness in the Scalene muscles can result in relative overactivity as they attempt to compensate.
This can eventually lead to pain and tightness in the Scalenes.
By strengthening the Scalene muscles, this can help encourage the muscle to comfortably tolerate more load.
a) Resisted Lateral Flexion
Instructions:
- Lie down on your side.
- (The target side will be on the upper side.)
- Slowly tilt your head up and down.
- Aim to feel a muscular contraction on the upper side of the neck.
- Repeat 5-10 times.
- Regression:
- Perform this exercise in an upright position.
- Progression:
- Place a light weight on the side of the head.
4. Diaphragmatic Breathing
The diaphragm, a muscle that is located at the base of the rib cage, plays a vital role in breathing.
When the diaphragm functions effectively, it reduces the need for assistance from the Scalene muscles during respiration.
Tightness in the Scalenes may develop when these muscles are chronically over used for breathing, particularly at rest.
Try out this exercise to help engage your Diaphragm muscle.
a) Diaphragmatic Breathing
Instructions:
- Lie down on your back with the knees bent and feet supported on the floor.
- Place a pillow underneath your head if required.
- Breathe in through the nose: Expand your WHOLE rib cage without flaring out the bottom of the ribs at the front.
- (Think of the rib cage expanding in ALL directions like a balloon as it gets bigger.)
- Breathe out through the nose: Slowly exhale ALL of the air out of your lungs
- Your lower ribs should depress and lower back flatten against the floor.
- Repeat 5 times.
5. Tight Rib Cage
Ideally – When we take a breath into our lungs, the rib cage should have the ability to expand in ALL areas.
If there is tightness in the rib cage, this may cause the Scalenes to activate to help get more air into the lungs.
For a blog post which covers all the different stretches you can perform to address a tight rib cage:
See Post: Rib Cage Expansion
To get you started: Here are 3 ways to stretch out the rib cage:
a) Front Rib Cage Expansion
Instructions:
- Stand between a door frame.
- Lift your arms and place both forearms on the door frame.
- Lunge forwards.
- Keep the lower part of the front rib cage in a lowered position.
- Keep your neck completely relaxed.
- Take a deep breath in.
- Aim to feel a stretch in the front of the rib cage.
- Do not allow your lower ribs to flare outwards.
- Take 3-5 deep breaths in this position.
b) Side Rib Cage Expansion
Instructions:
- Lie down with the side of the rib cage that you would like to expand closer towards the ground.
- Prop your upper body onto your hand.
- Keep your arm completely straightened out.
- Lean your body weight into your arm.
- Push the side of the rib cage towards the arm.
- Relax into this position.
- Aim to feel a firm stretch on the side of the rib cage.
- Keep your neck completely relaxed.
- Take 3-5 deep breaths in this position.
- Repeat on the other side.
b) Back Of Rib Cage Expansion
Instructions:
- Sit up right on the edge of a chair.
- Lower your chin towards the upper chest.
- Place your fingers behind the back of your head.
- Gently pull your head downwards.
- Whilst keeping the chin tucked, slowly curve the upper back downwards.
- Reach your elbows forwards/outwards.
- Aim to feel a stretch on the back of the rib cage.
- Keep your neck completely relaxed.
- Take 3-5 deep breaths in this position.
6. Poor Neck Stability
Weakness in the muscles that are responsible for stabilization of the neck/head may eventuate in overactivity of the Scalenes as an attempt to compensate.
The main muscles that we will be focussing in this section are the Deep Neck Flexors and Neck Extensors.
a) Deep Neck Flexor Activation
Instructions:
- Lie down on your back.
- Place a pillow underneath your head if it is more comfortable.
- Flatten your tongue to the roof of your mouth.
- Gently breathe through your nose.
- Keep your neck muscles completely relaxed throughout this exercise.
- Nod your chin towards your chest.
- Aim to feel a gentle muscular contraction in the back of your throat.
- Hold for 5 seconds.
Note: If you are having difficulty keeping the neck muscles relaxed, you will likely need to place more support underneath your head.
b) Chin Nod and Retraction
Instructions
- Sit up right.
- Slightly nod your chin downwards.
- Keep the back of your neck as elongated as possible through the exercise.
- Gently slide your chin backwards.
- Avoid over tensing your neck muscles.
- Aim for a gentle contraction at the back of your throat.
- Hold for 5 seconds.
- Repeat 20 times.
c) Neck Extensors
Instructions:
- Lie down on your stomach.
- Tuck your chin in.
- Lift your head slightly off the ground.
- Aim to feel the contraction of the muscles at the back of the neck.
- Hold for 10-30 seconds.
7. Activities/Positions
Certain activities and/or positions will naturally engage the Scalene muscles.
For Example:
- Holding a phone between ear and shoulder
- Playing a violin
- Lying down on the side
- Turning your head to breathe whilst freestyle swimming
If you are performing a particular activity that is specifically leading to more tension in the Scalene muscles, you may need to consider temporarily reducing your exposure to the activity.
8. Shoulder Issue
Pain, weakness and/or tightness in the shoulder may contribute to an increased amount of tension in the Scalenes muscles as the body attempts to gain more stability.
Ideally – You should be able to lift your arm upwards without overly engaging the Scalene muscles.
Try this quick test:
- Place your finger tips gently over your Scalene muscles.
- Raise your arm.
- Monitor and feel for a significant activation of the neck muscles.
- (Ideally – There should be nil to minimal amount of activation.)
Common shoulder conditions:
Here is a list of common shoulder issues which may lead to increased tension in the neck.
To get you started, you can try out the following exercises:
a) Supported Shoulder Elevation
Instructions:
- Lie down on your back.
- Hold onto your wrist with your other hand.
- Keep your arm completely relaxed.
- Use your other arm to lift your shoulder as far as possible without causing any increase in neck tension.
- Perform 30 repetitions.
- Progression:
- Gradually reduce the amount of support provided.
b) Wall Slides
Instructions:
- Place your hand onto the wall at shoulder height. (Start with your elbow in the bent position.)
- Proceed to slide your hand up the wall.
- You can provide a small amount of support at the elbow by using your other hand. (But make sure that the shoulder are you targeting is working as hard as possible.)
- Move your shoulder as far as you are able to without increasing the amount of tension in the neck.
- Perform 30 repetitions.
- Progression:
- Gradually reduce the amount of support provided.
c) Active Shoulder Elevation
Instructions:
- Start with your elbow in the bent position.
- Slowly reach your hand upwards as high as possible.
- Make sure that the muscles in the neck do not tense up.
- Add a 1-3 seconds hold at the top of the movement.
- Perform 30 repetitions.
- Progression:
- Hold onto an appropriate amount of weight in the hand.
9. Neck Pain
The presence of pain may lead to a general increase in neck tension (inclusive of the Scalene muscles.)
Common Neck Conditions:
If you have a condition leading to pain in the neck, you may need to consider addressing it directly to completely eliminate the tightness in the Scalene muscles.
10. Address Posture
In my opinion – the following postures may contribute to increased tightness in the Scalenes.
To completely address your tight Scalene muscles, you may need to consider addressing any of the relevant postures.
a) Forward Head Posture
A Forward Head Posture is where the head is in a position where it is poking forwards.
This position may be associated with tightness in the Scalene muscles.
For a complete guide on how to address this posture:
See Post: Forward Head Posture
b) Tilted Head
A head that is tilted towards one side tends to place more pressure on one side of the neck.
A head tilt may occur in conjunction with:
c) Thoracic Hyperkyphosis
A Thoracic Hyperkyphosis is where the upper back is a hunched forwards position.
This posture tends to place the head in a forward position which can play additional stress on the Scalenes.
For a complete guide on how to address this posture:
See Post: Thoracic Kyphosis
11. Other Issues
The following factors may also lead to tightness in the Scalene muscles.
a) Stress/Anxiety
In some individuals – Increased stress and/or anxiety levels may physically manifest as increased tension in the general neck region (including the Scalene muscles!).
b) Sinus Issues
If there is anything obstructing the nasal airway, this may cause the Scalene muscles to be recruited to inhale against the increased air way resistance.
c) Connective Tissue Disorder
Connective tissue disorders (such as Ethler Danos Syndome, hypermobility) may cause the neck to over compensate by bracing the Scalene muscles.
Conclusion
Follow the steps mentioned in this blog post to address the tightness in the Scalenes muscles.
What to do next
1. Any questions?… (Leave me a comment down below.)
2. Come join me:
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3. Start doing the exercises!
Disclaimer: The content presented on this blog post is not medical advice and should not be treated as such. It is not intended to be used as a substitute for professional advice, diagnosis or treatment. Use of the content provided on this blog post is at your sole risk. Consult a healthcare practitioner before commencing any exercises and/or implementing any recommendations. For more information: Medical Disclaimer.
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