beginnerChairSeated
Scalene Stretch
The scalenes are anterior neck muscles that tighten with forward head posture and shallow chest breathing — when chronically short, they can compress the brachial plexus and cause arm tingling. This gentle stretch addresses the scalenes without stressing the cervical spine.
Scalene Stretch
Duration
1 min
Hold
30s
Sets
2
How to do it
- 1
Sit tall and place your right hand on the top of your right clavicle (collar bone) to anchor the shoulder.
- 2
Slowly tilt your head to the left, moving your left ear toward your left shoulder.
- 3
Then rotate your chin up and slightly to the left to add a rotational element.
- 4
Feel the stretch along the front-right side of your neck.
- 5
Hold 30 seconds per side. Release slowly and repeat on the opposite side.
Benefits
- Releases the scalenes that tighten from forward head posture and chest breathing
- Reduces thoracic outlet symptoms including arm tingling and numbness
- Improves lateral cervical range of motion
Common mistakes
- Not anchoring the collarbone with the hand, the stretch disappears without this
- Going too aggressively and straining the cervical structures
- Holding the breath during the stretch
Target areas
neck
Good for
desk workersseniorsgentle
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