Scalene Stretch

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How to Perform:  

1. Sit upright in a comfortable chair with both feet flat on the ground and your shoulders relaxed. 

2. Use two fingers (index and middle finger) of one hand to gently apply downward pressure just above your collarbone on the same side of the neck you're stretching. This anchors the scalene muscles. 

3. Slowly tilt your head to the opposite side (ear toward shoulder) until a gentle stretch is felt along the side of the neck. 

4. To deepen the stretch, slightly rotate your head away and tilt it slightly back, maintaining the anchor with your fingers. 

5. Hold the stretch for 20–30 seconds, breathing steadily. 

6. Slowly return to the starting position and repeat on the other side. 

7. Perform 1–2 rounds per side.  

Tips:  

1. There should be no sharp pain only a gentle stretch. 
2. Keep your shoulders down and relaxed throughout. 
3. This stretch can be done multiple times a day for posture relief and neck tension reduction.  

Benefits:  

1. Relieves neck and shoulder tension caused by poor posture or long periods of sitting
2. Improves flexibility and mobility of the cervical spine 
3. Reduces pressure on nerves that can contribute to headaches or tingling in the arms
4. Encourages better posture and alignment of the head and neck 
5. Supports relaxation and stress relief in the upper body