1. Stand Up to Scalene Stretches
Tight neck muscles are one of the main causes of headaches. You can relieve a lot of tension in the cervical area, particularly the scalene muscles that are attached to the first and second ribs and run up along the sides of the neck, by doing the correct stretches. In a standing position, clasp your hands loosely behind you. Tuck your chin in a bit, then gently roll your head to one side and backward until you feel a stretch in the side of the neck. Hold for 5 to 10 seconds, then slowly return to the starting position and repeat to the other side. You can also place your hands on your collarbones. Do not roll your head completely around; hold when you feel the stretch in the sides of your neck.
2. Sitting Down on the Job
Since many times scalene muscle tightness is the result of sitting in front of a computer all day, sitting scalene stretches are a great way to get that stretch you need without leaving your office chair. Sit up straight and cross your left arm over your body to grasp the right side of the seat. Tilt your head to the right and gently pull up with your left arm. Alternatively, you can grasp your left wrist with your right hand and gently pull down on your left arm during the head tilt. Hold for 5 to 10 seconds. Then cross your right arm over your body and repeat. Do this two to three times for each side. As a variation, you can bring your arm up and gently pull your head to one side as your stretch.
3. Taking It Lying Down
Better yet, you can stretch those tight scalene muscles without even leaving the comfort of your own bed. Perhaps you awaken to find you slept in an awkward position, causing neck muscles to tighten. Lie on your back. Move your head as far to the left as you can using a rolling motion. At the same time, pull your right shoulder away from your head. Then bring your left arm up and over your head and place it on or near your right ear. Gently pull the head even further away from the right shoulder until you feel a stretch. Again, hold for 5 or 10 seconds, then release. Repeat on the other side. If muscles remain tight in any of these stretches, increase the time you hold the stretch (up to 30 seconds).
