Scalene Posterior
Scalene Posterior
Stretches
Stretches
Scalene Posterior NECK Stretch for All
Scalene Posterior NECK Stretch for All
How to perform the stretch:
1. Start in any comfortable body position
2. Choose the target muscle or side of the body you intend to stretch
3. Extend the shoulder of the target muscle and flex the elbow to bring this arm behind the back
4. Rotate the neck and head 30 degrees away from the target muscle
5. Reach over the head with the opposite hand and curl the fingers into the base of the skull behind the ear on the side of the target muscle
6. Gently pull the head and neck into flexion to increase the stretch
7. Hold the stretch for 20 Seconds
8. Release the stretch
Scalene Posterior NECK soft tissue release Stretch for All
Scalene Posterior NECK soft tissue release Stretch for All
How to perform the stretch:
1. Start in any comfortable body position
2. Choose the target muscle or side of the body you intend to stretch
3. Flex the elbow on the side of the target muscle
4. Curl the fingers and place the pads gently into the target muscle above the lateral (outer) clavicle (collar bone) of the target muscle to lock the muscle into place
5. Rotate the neck and head 30 degrees away from the target muscle
6. Reach over the head with the opposite hand and curl the fingers into the base of the skull behind the ear on the side of the target muscle
7. Gently pull the head and neck into flexion to increase the stretch
8. Hold the stretch for 20 Seconds
9. Release the stretch
Muscle Details
Muscle Details
The Scalenes muscle group is made up of three muscles; Anterior Scalene, Middle Scalene & Posterior Scalene.
Origin:
- TPs of C5 – C7 (posterior tubercles).
Insertion:
- 2nd Rib.
Action:
- Ipsilateral flexion of neck Elevation of 2nd rib (if neck is fixed).
Due to the anatomical location of these muscles, tightness (hyper-contraction) within can contribute to tension headaches and can refer pain both into the chest and shoulder. Tension within these muscles can also restrict the nerve signals, causing pain and paraesthesia ‘pins and needles’ down the arm and as far as the hand.