Smart Workout Diary

Scalene Stretch

The scalene stretch is a gentle neck mobility exercise that lengthens the scalene muscles along the sides of the neck. It can support neck flexibility and help ease feelings of tightness from sustained posture when performed slowly and without force.

Demonstration

Scalene Stretch — demonstration 1
Scalene Stretch — demonstration 2

Instructions

  1. Start tall: Sit or stand upright with your shoulders relaxed and your chest gently lifted.
  2. Set the shoulder: Keep the shoulder on the side being stretched down; you may lightly hold the seat or rest that hand by your side.
  3. Position the head: Tilt your ear away from that shoulder, then turn your face slightly toward the shoulder being stretched and gently angle your chin upward.
  4. Hold gently: Breathe steadily and hold a mild stretch along the side of the neck for a comfortable duration without pulling on your head.
  5. Return and repeat: Slowly bring your head back to neutral, then perform the stretch on the other side.
Muscle Group
Neck
Type
Stretching
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Use light tension: A mild stretch is enough; never force the range or use a strong hand pull.
  2. Keep the shoulder low: Do not let the stretching-side shoulder rise toward your ear.
  3. Move calmly: Avoid bouncing, and stop if you feel sharp pain, numbness, dizziness, or worsening symptoms.
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