Stretches for the Anterior Scalene

The anterior scalene muscles are located to the front of each side of your neck. You also have middle and posterior scalene muscles located along the center of the sides of your neck and toward the back. Understanding how to safely stretch these muscles, as well as the associated benefits and risks, will guide you in adding an effective stretch to your workout routine.

  1. Function of the Anterior Scalene Muscles

    • The anterior scalene muscles are located along each side of your neck. The muscles run from the side of your C3 to C6 vertebrae to the first rib on the same side. The scalene muscles' main functions are forward flexion of the neck, or bringing your chin toward your chest, and lateral flexion, bringing your ear toward your shoulder on the same side. It also functions to stabilize the front of your neck joint and works in conjunction with multiple muscles and bones to protect your spinal cord.

    Setup

    • You can complete the anterior scalene muscle stretch either laying down or sitting. If you are laying down, keep your left hand by your side, with your elbow straight, and do not move it during the exercise. If you are sitting, place that hand under your buttocks and sit on it throughout the exercise. Doing this will stabilize the left shoulder and help to achieve an optimal anterior scalene stretch.

    Basic Stretch

    • Once you have positioned your body, rotate your head toward your right elbow. Wrap your right arm around the back of your head and touch your ear with your right hand. From this position, with your head still rotated, pull gently with your right arm to bend your neck sideways. You should feel a stretch from near the back of your jaw to somewhere near your clavicle, or collarbone. Slowly return to the starting position and repeat for the opposite side. You can target the middle scalene by facing forward during the stretch, or the posterior scalene by rotating toward your left elbow.

    Consderations of Stretches

    • When performing the stretch, take care to only move to the point of resistance and never stretch beyond that point. To increase your range of motion, repeat the exercise at least 10 times daily, holding for 10 to 30 seconds while stretching the anterior scalene muscle. Breathe out slowly as you stretch and inhale fully as you return to the starting position. Talk to your therapist or medical professional prior to starting any stretching routine to ensure your neck is stable enough to tolerate the stretch safely.