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Exercise handout — move better, feel better.
Scalene Stretch
Gentle stretch for the scalene muscles on the side of the neck. Use caution as these are sensitive muscles.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
chair
Home Options
- chair
Dosage
2
Sets
18 sec
Reps / Time
15 sec
Rest
Hold 15-20 seconds each side
Tempo
Step-by-Step Guide
Set up
- Sit with good posture
- Hold chair with right hand to anchor shoulder
- Start looking straight ahead
No image for this step. Follow the written instruction.
Step 1 of 5
Tilt head slightly to the left
No image for this step. Follow the written instruction.
Step 2 of 5
Add slight rotation looking up and left
No image for this step. Follow the written instruction.
Step 3 of 5
Feel gentle stretch on right front/side of neck
No image for this step. Follow the written instruction.
Step 4 of 5
Hold for 15-20 seconds
No image for this step. Follow the written instruction.
Step 5 of 5
Return slowly and repeat other side
Breathing
- Slow breathing
- Exhale to relax
Form Cues
- Gentle stretch only
- No forcing
- Breathe normally
- Stop if symptoms
Common Mistakes to Avoid
- Forcing the stretch
- Too much extension
- Shoulder rising
- Holding breath
Safety Information
STOP if arm symptoms, dizziness, or nausea occur. Very gentle only.
Progressions
Slightly longer holds if comfortable.
Regressions
Smaller range. Skip rotation component.
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.