Scalene/Sternocleidomastoid Stretch

Professional Rationale
The scalenes and the SCM can be hypertonic, contributing to Thoracic Outlet type symptoms, postural muscle imbalance, and upper quarter dysfunction. They can also elevate the first rib, further compromising the thoracic outlet and the brachial plexus.

Client Rationale
This is a stretch for your scalenes and your sternocleidomastoid (SCM). The scalenes and the SCM help to stabilize your head and neck from the front. They are very active in a whiplash type scenario, where they can be injured both when your head is thrown forward (concentrically) or backwards (eccentrically). They are also accessory muscles to inspiration, lifting up the ribcage. When these muscles are tight, they can put pressure on the brachial plexus (where nerve roots meet and greet to form the nerves of the arm) and the thoracic outlet, causing pain and/or numbness and tingling in the arm.



Instructions

• Sitting in a chair or standing with shoulders down and back and chest.
• Put your right hand on your left shoulder.
• Bring your right ear to your right shoulder, then turn your head to the left, creating a stretch on the left side of your neck.
• Repeat to opposite side.
• Do not apply overpressure.
• Do not experience any pain.
• Do not allow your shoulder to rise.

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