How to Do Scalene Stretches


You have three scalene muscles on either side of your neck. Your arm depends on blood coming from vessels that pass between the scalene muscles. Because of this, if the scalene muscle trigger points are affected, that can lead to a number of different medical symptoms. If your scalene muscles are too tight, this can lead to Thoracic Outlet Syndrome, which is a result of the compression of these blood vessels. The most frequent symptoms of TOS include numbness, tingling, swelling, pain, and weakness in your hands and arms. These symptoms are sometimes thought to be the result of Carpal Tunnel Syndrome. The trigger points can also lead to chest pain similar to angina, and can also cause upper back pain. Here's how to keep those muscles stretched.

  • Hold one hand behind your back with the other while standing up. Start holding your left hand with your right.

  • Drop your left shoulder, and tilt your head to the right. Roll your head backwards, slowly, until you feel the stretch.

  • Hold the stretch for 15 seconds. Do the same thing, switching to the right side.

  • Stretch both sides three times, at three different times during the day.

Tips & Warnings

  • The more often you do your stretches, the less discomfort your trigger points will give you!

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