This blog will show you how to stretch your scalene muscle.
Where is your scalene muscle located?
Your scalene comes right down the side of your neck and attaches just at the base of the neck. (See image below)
How do I stretch my scalene muscle?
To stretch the muscle, what you’ll want to do is grab with the hand on the side that you’re stretching onto a chair. Then you just lean away enough to get traction on your arm. From there, you’re going to drop your opposite ear to your opposite shoulder, you’ll want to hold that for about 30 to 90 seconds. Now, one common mistake that I see people do is they get this part right, but then they raise their shoulder up instead of bringing their ear down, so you want to make sure to avoid that.
Steps to remember
- Sit on chair
- Grab the bottom side of the chair with your hand (use your hand on the side that you’ll be stretching)
- Lean away enough to get traction on your arm
- Drop your opposite ear to your opposite shoulder (don’t raise your shoulder up)
- Hold that for about 30 to 90 seconds
To watch the full video, click here.
Some people will also feel a sharp pain that comes up the side of their neck and around the ear with this stretch. If you do, just back off slightly. That is normal and it will go away with time.
Frequently Asked Questions
Why does winter weather worsen joint pain?
Cold temperatures reduce blood flow to joints, making them stiffer and more painful. Barometric pressure drops before storms cause tissue expansion, increasing joint pressure. Lower activity levels in winter lead to muscle weakness and reduced flexibility.
Regular chiropractic adjustments help your body adapt to seasonal changes, maintaining joint mobility despite weather fluctuations.
What’s the best stretch for tight scalene muscles?
Tilt your head to one side while gently pulling down the opposite shoulder. Hold for 30 seconds, breathing deeply. For deeper stretch, turn your head slightly away from the tilted side. Perform three times daily.
While stretching helps temporarily, addressing cervical misalignment with our gentle adjustments provides lasting scalene relief.
How can I prevent winter joint stiffness?
Stay active indoors with gentle exercises, maintain hydration even when not thirsty, and keep joints warm with layers. Vitamin D supplementation helps since winter sun exposure decreases. Hot baths before bed improve circulation.
Combining these home strategies with regular Orthospinology adjustments optimizes your body’s winter resilience.