Three neck muscles collectively known as the scalene muscles are situated on either side of the throat in the neck. They run along the sides of the neck and connect to the first and second ribs. The anterior scalene, middle scalene, and posterior scalene are the three scalene muscles.
Flexion, lateral bending, and rotation of the neck and shoulders are all actions involving the scalene muscles. They assist in lifting the upper ribs during inhalation, which is another function they provide in breathing.
Poor posture, stress, or an accident can cause the scalene muscles to tighten and become tender, which can cause pain and discomfort in the neck and shoulders. Thoracic outlet syndrome, a disorder in which the nerves and blood vessels that pass through the neck and shoulder become squeezed and cause discomfort and numbness in the arm, can also be caused by tightness in the scalene muscles.
Scalene muscle stiffness and rigidity can be relieved with stretching and massage. To identify the underlying cause of your pain and create an effective treatment plan, it's crucial to speak with a skilled healthcare practitioner.
Here are three effective stretches that can help release tension and tightness in the scalene muscles:
Neck Release: Sit or stand in a comfortable position with your head and neck in a neutral position. Slowly tilt your head to the right, bringing your right ear toward your right shoulder. Place your right hand on your left temple and gently apply pressure to deepen the stretch. Hold for 30 seconds, then repeat on the other side.
Clasping Stretch: Stand or sit with your arms extended out in front of you. Clasp your hands together and turn your palms away from your body. Slowly lift your arms up and over your head, bringing your clasped hands to the back of your head. Gently press your head back into your hands to deepen the stretch. Hold for 30 seconds, then release.
Shoulder Shrugs: Stand or sit in a comfortable position with your arms at your sides. Slowly lift your shoulders up toward your ears, then release them back down. Repeat for 10-15 repetitions.
It's important to perform these stretches gently and slowly, and to stop if you experience any pain or discomfort. It's also important to consult with a qualified healthcare professional to determine the underlying cause of your pain and develop an appropriate treatment plan.