Scalene Stretch
Talk to your doctor first. General education, not medical advice.This content is general education, not medical advice, diagnosis or treatment. Get approval from your physician or another qualified healthcare provider before starting any exercise program, especially if you have a medical condition, a recent injury or surgery, are pregnant, or take medication. Stop and seek medical advice if an exercise causes pain, dizziness, chest discomfort or shortness of breath. You choose to exercise at your own risk. Read the full medical disclaimer.
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Why it helps
The scalenes run from the side of the neck to the top ribs. They help with breathing and neck movement and can feel tight with stress, desk posture and upper-chest breathing.
A gentle stretch can ease that tightness. Because nerves to the arm pass between these muscles, the stretch should never cause arm tingling.
Step-by-Step Instructions
- Sit tall in a chair.
- Place one hand flat on your chest just below the collarbone on the side to stretch.
- Gently tilt your head away from that side, ear toward the other shoulder.
- Slowly tip your chin slightly up and back until you feel a mild stretch at the front-side of the neck.
- Hold for 20 to 30 seconds, return slowly, and switch sides.
Key Form Cues
- Hold the collarbone down: This anchors the stretch.
- Very gentle: The neck should feel a mild pull only.
- Slow return: Bring the head back to center slowly.
How much to do
3 holds of 20 to 30 seconds on each side, once or twice a day.
Progression & Regression
Regression (Make It Easier)
- Tilt only to the side, not back
- Hold for 10 seconds
- Use the upper trapezius stretch instead
Progression (Make It Harder)
- Add diaphragmatic breathing to reduce upper-chest breathing
- Combine with deep neck flexor work
- Hold for 45 seconds
Who it suits, and who should check first
Good fit for: side neck tightness, stress-related neck tension and upper-chest breathing.
Check with your clinician first if: you have arm numbness or tingling, dizziness or visual changes with neck movement, or a neck injury.
Precautions
Gentle neck stretching.
- Never tip the head back forcefully.
- Avoid this stretch if it brings on dizziness.
- Stop if the arm tingles.
- Stop and consult your provider if: you feel dizzy, sick, have visual changes, or tingling, numbness or pain into the arm.
Frequently asked questions
Where are the scalenes?
At the side and front of the neck, running to the first and second ribs.
Can tight scalenes cause arm tingling?
Nerves to the arm pass near them. Arm tingling needs proper assessment rather than more stretching.
How often should I stretch them?
Once or twice a day is plenty.
Video: POGO Physio on YouTube. We link to it because it shows the movement clearly; the written instructions and dosing on this page are our own general guidance.
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