Seated Scalene Stretch
Exercise of the Month: December 2011
Fitness Level: Beginner

Sit on the apex of a Fitball with your feet flat on the floor about hip width apart. Draw your body into a good upright position with your shoulders lowered away from your ears, your shoulder blades draw together and your chest lifted.

Gently push the fingertips of your right hand into muscle just above your left collarbone. Feel for the belly of this scalene muscle and reinforce your right hand with the weight of your left. Your teeth should remain in light contact throughout this stretch, with your tongue at rest on the roof of your mouth.

Ensure you do not feel a pulse under your fingers or pain down the arm. If you do, please remove your fingers and start again in a slightly different position.

Maintaining the pressure with your hands, rotate your head to look over your right shoulder, tilt your head slightly backwards and lift the chin upwards. You should feel a light stretch along the front of your neck to the left side.

To increase the intensity of this stretch, jut your jaw forward crossing the lower teeth under the upper teeth.

The scalenes are a group of muscles, which become adaptively shortened through an incorrect breathing pattern, a poor head position and tension throughout the neck area. This is an important stretch to release tension from the front of the neck, allowing the head and shoulders to realign.