How to do Scalene Stretch
SeatedHoldBoth sidesBeginner
Scalene Stretch is a seated stretch for your spine, neck and shoulders. Do it on one side, then switch.
Step by step
- 1Stand or sit with your back straight and arms at your sides.
- 2Cross your hands and place them on your chest, just below your neck.
- 3Lower your ear to your shoulder.
- 4Rotate your neck and point your chin up toward the ceiling.
What you should feel
Feel the front of your neck open on the right.
Form tips
- Maintain a straight back and relaxed shoulders.
- Small and slow is plenty.
- Let your jaw soften.
Make it easier
If your neck is sensitive, leave out the chin lift and just tilt.
Coming out of it
Bring your chin down… head back to center… and lower your hands.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Scalene Stretch with a coach
In BendEase, a voice coach talks you into Scalene Stretch, cues you through the hold and tells you when to switch sides, while the guided video shows you exactly how. It's built into routines for your spine and neck.
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