Scalene Stretch | Self-stretch in 3D
Scalene Stretch: seated (chair), side of the neck (scalenes). Preparation, 4 movement phases, points to check and cautions, with a 3D model you can pause and rotate.
Position and focus
Seated (chair) · Side of the neck (scalenes)
A self-stretch for the side of the neck (scalenes). Support your body and stay within a comfortable range.
Starting position
Sit on a chair with the left hand on your thigh. Let the right arm hang long by your side.
Movement phases
1. Lower the shoulder
Let the right shoulder drop and lengthen the arm towards the floor.
2. Tilt to the left
With the chin very slightly lifted, tilt the head to the left.
3. Hold the position
Stop where you feel a gentle stretch in the right side of the neck, and breathe deeply.
4. Return to centre
Slowly bring the head back upright.
What to check yourself
Check that the right shoulder is not lifting and that there is no numbness in the hand or arm.
Caution
Stop if you feel sharp pain, numbness, dizziness, shortness of breath or anxiety. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional first. Nerves and blood vessels to the arm pass through the side of the neck. If you feel numbness, bring the head back straight away.
These English notes describe a prototype model. Stretch and foam roller lessons have not yet been reviewed by the supervising instructors. They are not medical advice or an individual exercise prescription.
This lesson was put together for this site. It has not yet been reviewed by an expert.
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