The anterior scalene muscle is one of three scalene muscles located slightly along the front of your neck. The muscle elevates your head forward and sideways. Keeping this muscle flexible throughout the day lowers pain and tension levels, increases blood circulation to the area, helps prevent muscle strains and makes it possible to maintain proper range of motion in the cervical portion of your spinal column. Not all exercises may work for your individual health level, so consult with your doctor first.
Side Tilts
Seated anterior scalene stretching exercises can be done at various times throughout the day to relieve muscle tension. Do some stretches when you take a mini-break from working on a computer. Start by sitting upright in your office chair or another firm chair. Lift your right hand and place it on your lower back. Slowly turn your head to the left. Gently tilt your head to look at the ceiling. Hold this position 30 seconds. Return to your original position. Relax 20 seconds. Repeat this exercise twice. Do the exercise again using your left side.
Star Gazers
Stretch out your anterior scalene muscle by doing some sky gazing. Do this exercise while sitting upright in a firm chair or standing with your feet shoulder-width apart. If standing, hold onto a chair for balancing purposes. Slowly and gently tilt your head back and move your chin toward the ceiling. Hold the stretch eight seconds. Slowly return to your original position. Relax 10 seconds. Repeat the exercise five times. Stop this exercise immediately if you experience dizziness, lightheadedness or nausea.
Towel Stretchers
The anterior scalene muscle attaches to your first rib and elevates the rib, making breathing possible and more comfortable. Stretch the muscle by using a towel as an exercise aid. Take a towel and place it over your right shoulder. Hold the ends together at your hip or waist with your left hand. Gently and firmly pull on the towel until you feel a mild stretch. Hold the stretch 10 seconds. Release the stretch and return to your original position. Relax 10 seconds. Repeat this exercise five times. Do the exercise again, placing the towel over your left shoulder.
Head Turns
Sleeping in the wrong position can result in tight anterior scalene muscles. Loosen up the muscles before arising from bed. Do this by gently turning your head to the right while keeping your shoulders on the bed. Feel the stretch along the front portion of your neck. Hold the stretch 10 seconds. Slowly return to center position. Relax 10 seconds. Slowly turn your head to the left side. Hold for 10 seconds. Return to your original position. Repeat this exercise five times. Do this exercise throughout the day to relieve neck muscle tension.
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