Stretching the right scalene first:
- Use the palm region just beneath your thumb of your left hand to slide the skin up and clamp down on the inside aspect of the collar bone on your right side. Your lower thumb should be slightly hooked round the collar bone and the skin on the neck should become looser as a result.
- Remember the three head positions? Start by turning your head to your right.
- Now tilt your head over to the left (away from the right shoulder) and then tilt your head back (“back and away”) while keeping your head turned to the right.
- Feel the stretch on the right side of your neck (as you tilt “back and away”) and hold for 20 seconds.
- Repeat the stretch 3 times, each time change your head’s starting position. 3 positions:
- Look right
- Look straight ahead
- Look left
- Repeat on the opposite side with your right hand on your left collar bone. This time start with your head turned left.
Let me know if you have any questions as this is quite a hard stretch to get right first time!
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All of the exercises detailed here are for specific problems or injuries. It is always recommended to consult your practitioner before attempting any exercises.