Your scalenes, or specifically your anterior scalene muscle, runs in the front portion of your neck. The problem with these muscles is that when you’re sitting for hours and hours per day, for days, weeks, months and years, and you’re in a hunched slouched posture, these scalene muscles become gradually shorter and tighter.
So how do you stretch your anterior scalene muscle? If we’re focusing on stretching our left scalene muscle, what we’re going to do is we’re going to tilt our head towards our right shoulder. We rotate upwards so I’m kind of looking up at the ceiling slightly, and then I tilt my chin up just ever so slightly and I’m going to feel it pulling in the front portion of my neck.
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If you’re looking carefully you can probably see some of those anterior scalene muscle fibers actually pulling. I can definitely feel that through there.
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I hold this position here for about 30 seconds, then I’m going to very gently, very carefully come back towards neutral. Now I’m going to focus on stretching my right anterior scalene muscle. I tilt my head the opposite way towards the left hand side. Just doing this you’ll probably feel some of that stretching. Then I rotate up towards the ceiling, then I’m going to tilt my chin up just slightly.
I hold this position for about 30 seconds, then I’m just going back very gently back towards neutral.When you’re doing this stretch you want to do these movements very gently, very slowly as the movement of side tilting your neck, rotation, and slight extension can put some pressure on to your neck. So you want to do this very slowly and very gently.
It’s not about changing these muscles overnight, as that will not happen anyways, it’s going to take time. You want to hold that position for about 30 seconds.
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You want to try to give each side two to three repetitions, 2-3 times holding each time approximately 30 seconds. Ideally repeat this exercise once per day, if not twice per day.
If you experience any pain during this scalene stretch, please stop, and look for a modification or alternative.
Any questions, please ask.
Nguồn: https://vuihoctienghan.edu.vn
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