The scalene muscles are an important group of neck muscles that can easily become tight and cause pain if they are not properly stretched. These muscles, which run along your neck’s sides, help support your head and turn it from side to side.
Stretching these muscles regularly can help keep them flexible and prevent stiffness in the neck area. In this article, we’ll provide you with step-by-step instructions on how to do a simple stretch for your scalene muscles so that you can keep them healthy and pain-free!
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What is the Scalene Muscle?
The scalene muscle exists on both sides of the neck and helps flex and rotate the neck. This muscle comprises three parts—the anterior, middle, and posterior scalenes—and each part plays an important role in providing mobility to the neck.
Interestingly, the different parts of this muscle are not always equal in length or size! Because of this unevenness, the scalene muscles are called unsymmetrical muscles. The scalene muscles are integral to posture and daily life; their action allows you to turn your head from side to side easily.
It even helps you take deep breaths when they allow us to expand your chest cavity as you inhale. Knowing how important these muscles are, it’s key to ensuring they stay strong and healthy!
Signs Your Scalene Muscle Needs to be Stretched
Our scalene muscles are important for normal shoulder and neck functioning, yet often overlooked in our daily stretching routine. Therefore, it’s important to recognize the warning signs that your scalene muscles may need a good stretch.
These can include a limited range of motion in your neck, tightness and pain in the neck and shoulders, an inability to fully turn your head to either side and headaches around the forehead or top of the head. If you are experiencing any of these warning signs, it is likely time to focus on stretching out your scalenes!
Taking just a few minutes to target this vital muscle each day can help ward off potential discomfort and ensure both physical and psychological well-being.
How to Stretch the Scalene Muscle
Place your hands on top of each other, directly over your breastbone. Then tilt your head up, and away from the side that’s hurting until you feel a gentle stretch down both sides of your neck.
To get this workout’s full benefit, repeat it twice to three times per session. Maintain each pose for around thirty seconds and strive to complete one or two sets during each practice. Be sure to do these exercises twice daily for maximum results!
Other Stretches that Can Help the Scalene Muscle
- Foam Rolling: Foam rolling is a great way to target the scalene muscles and alleviate tension. To do this exercise, place the foam roller along your neck, then roll up and down slowly. Move it around until you find any tight knots or areas of discomfort; focus on those areas for a few seconds before continuing.
- Upper Body Yoga Postures: Certain poses can be great for stretching and strengthening the scalene muscles. Poses like Eagle arms, cow face pose, and half lord of the fishes are all excellent choices for targeting this muscle group.
These poses involve twisting your upper body in different directions; this helps to stretch out both sides of the neck and work out any tightness in the scalene muscles.
The Benefits of Performing a Scalene Muscle Stretch
Performing a scalene muscle stretch is a great way to bring more movement and relaxation into your daily routine. Not only does this exercise help reduce stress and tension, but it also provides many other wonderful benefits to your overall health.
Scalene stretches not only keep you limber but can also help improve circulation and flexibility in the body’s neck, shoulder, and back regions. As a bonus, doing this exercise regularly helps boost concentration and increase your range of motion.
It takes a few minutes each day to reap the rewards of performing a scalene muscle stretch – you’ll feel better mentally and physically!
Take your Time
It’s important to remember to take your time when stretching, no matter which exercises you are doing. Moving too quickly can cause further injury and pain, so focus on breathing deeply and taking it slow. Stretching is an excellent way to keep your muscles strong and healthy, so give it a try today! You’ll be glad you did.