Scalene Anterior
Scalene Anterior
Stretches
Stretches
Scalene Anterior NECK Stretch for All
Scalene Anterior 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 towards the target muscle
5. Reach over the head with the opposite hand and curl the fingers into the eyebrow on the side of the target muscle
6. Gently pull back the head and neck in the direction of the extension to increase the stretch
7. Hold the stretch for 20 Seconds
8. Release the stretch
Scalene Anterior NECK soft tissue release Stretch for All
Scalene Anterior 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 medial (inner) clavicle (collar bone) of the target muscle to lock the muscle into place
5. Rotate the neck and head 30 degrees towards the target muscle
6. Reach over the head with the opposite hand and curl the fingers into the eyebrow on the side of the target muscle
7. Gently pull back the head and neck in the direction of the extension 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. Between the anterior and middle scalene also passes the brachial plexus. A network of nerves that supplies signals to the shoulder and arm.
Origin:
- TPs of C3 – C6 (anterior tubercles).
Insertion:
- 1st Rib (scalene tubercle).
Action:
- Flexion & ipsilateral flexion of neck Elevation of 1st rib (if neck is stabilised) Contralateral rotation of neck (weak action).
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.