Scalene Muscles – A pain in the neck

The scalene muscles are a muscle group in our neck that support the top of the spine.

There are three muscles that make up the scalene group including the:

  • Anterior (front)

  • Medial (side), and

  • Posterior (rear).

They are located o the side of the throat and form a triangle together.

As well as supported the spine, they are also used for:

  • Flexing,

  • Tilting, and

  • Laterally bending

The neck.[i]

 

They also assist in breathing.[ii]

 

What happens when we have tight scalene muscles?

Tight scalene muscles can lead to

  • Neck pain,

  • Shoulder pain,

  • Numbness in the fingers, and

  • Upper back curvature.

 

When the muscles tighten, they can send trigger points into our

  • Head,

  • Jaw,

  • Cheek, and 

  • Eye.

Photo by yodiyim/iStock / Getty Images
Photo by yodiyim/iStock / Getty Images

 

The scalene muscles can also lead to compression of the nerves that travel from our spine to your arms which can lead to

  • Tingling,

  • Weakness, and

  • Numbness.[iii]

 

What causes tight scalene muscles?

The scalene muscles are fast-twitch muscles which means they fatigue quickly. When they are overworked and fatigue, the muscle fibres tighten.[iv]

 

Forward head posture

Photo by bokan76/iStock / Getty Images
Photo by bokan76/iStock / Getty Images

As you can imagine, given that it moves the neck and stabilises the spine, a forward head posture (usually caused by using phones, tablets and laptops) can lead to strain and tightness of our scalene muscles.[v]

 

Breathing issues

Gasping for air and excessive coughing can cause tightness and issues with the scalene muscles.

Photo by Bobex-73/iStock / Getty Images
Photo by Bobex-73/iStock / Getty Images

 

Traumatic injury

Traumatic injury such as whiplash or similar can also cause issues.[vi]

 

Other posture issues and overuse

Other prolonged postural and overuse can also ause issues such as

  • Prolonged periods of lookimg to oe side (word-processor headache),

  • Sleeping on your front with your head turned to one side,

  • Carrying a heavy bag or purse, and

  • Wearing a tie or tight collar.[vii]

Photo by IrinaBraga/iStock / Getty Images
Photo by IrinaBraga/iStock / Getty Images

 

Mobility

Head Tilts

  1. Sit or stand facing forward.

  2. Tilt your left ear toward your left shoulder.

  3. To deepen the stretch, you can reach your right arm out to the side (about 45 degrees down toward the ground) or gently place your left hand on your head and apply a gentle pressure.

  4. Hold for a couple of seconds and repeat on the other wide. 

  5. You can emphasise the scalene muscles by looking diagonally down and diagonally up.

upper-shoulder-neck-stretch-600-600.jpg

 

https://www.healthline.com/health/sternocleidomastoid-pain#exercises

 

Self-Myofascial Release / Self-Massage

  1. Find your scalene muscles.

  2. Just above your collar bone and slight to the side. They then extend rearward in a triangle.

  3. You can use your fingers or a massage ball to gently massage this area.

  4. Start gently and stop if you experiencing any tingling or sharp pain (there are lots of nerves in this area).

 

https://youtu.be/uZm2eC-TLFc

 

Yoga

Scalene stretches

  1. Let your left ear drop toward the left shoulder.

  2. Reach your left hand up and use the weight of your arm to gently pull down.

  3. Ensure your right shoulder remains relaxed.

  4. Try the other side.

  5. Repeat but this time look up and to the right as you do the stretch.

  6. Repeat but this time look down a to the left as you do the stretch

 

https://www.doyogawithme.com/content/neck-stretch-anterior-scalenes

 

You can also get your FREE 2 week Recharge trial and we’ll go through these techniques with you.

The EVERYDAY can lead tight or weak scalene muscles.

Come to Recharge and Move BEYOND the EVERYDAY.  

 

 







[i] https://www.cmsfitnesscourses.co.uk/blog/muscle-of-the-month-scalenes

[ii] https://www.physio-pedia.com/Scalene

[iii] http://www.motionworkspt.com/content/common-compensations-neck-scalenes-deep-anterior-neck-flexors

[iv] http://www.motionworkspt.com/content/common-compensations-neck-scalenes-deep-anterior-neck-flexors

[v] https://www.verywellheatlh.com/what-makes-the-scalene-muscles-tight-2062171

[vi] https://www.cmsfitnesscourses.co.uk/blog/muscle-of-the-month-scalenes

[vii] https://www.physio-pedia.com/Scalene

 

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