scalene stretches are awesome!

if you’re reading this, then you definitely spend at least a little time each day on the computer, right? you’ve probably noticed how tight and uncomfortable your neck, shoulders and upper back get when you spend a lot of time at the computer. so tight that you swear you couldn’t even sit up straight if you tried.

maybe you feel kinda like this

humans weren’t really designed to spend hours on end sitting stationary at a desk. our structure evolved to dynamically respond to a full range of movements so we might easefully walk, run, swim, squat, lift, carry or climb as part of our regular day. nowadays, many of us spend 8 hours or more sitting, staring, squinting, texting, mousing, typing and sitting some more.

one of the easiest ways to combat the stiffness and tension that comes with a day of sitting is simply to move. get up! roll your shoulders around! grab a glass of water! if you’re able, roll like a ball on the floor! even small movements will begin to unglue stuck tissues (especially the fascia) and introduce fresh blood & oxygen into your muscles.

in order to undo the classic posture that creeps into the body after long hours at the computer, try this easy stretch everyday at your desk. this stretch targets the scalene muscles. when tight, these puppies tend to pull your head forward and down, crunching up the back of your neck and creating “forward head posture.” this takes less than 5 minutes and you’ll notice a difference right away!

scalene stretch #1: place your left hand under your right collarbone, directly on the skin if you can. gently tug downward on the skin without moving your hand to anchor the fascia.

keeping anchoring the fascia with your left hand as you slowly stretch your left ear towards your left shoulder. you'll probably feel the stretch from your right shoulder all the way into your right ear! keep both shoulders relaxed, breath and hold for about 90 seconds before slowly bringing the head back to centre. repeat on the other side.

scalene stretch #2: place both hands on top of the sternum, at the centre of your chest, directly on the skin. anchor the fascia by gently tugging down without moving your hands.

keep anchoring the fascia down and push your chin out and up, like you're trying to touch the wall in front of you with your chin. keep your eyes soft and breathe as you hold the stretch for about 90 seconds. you'll likely feel the stretch in the front of your neck and underneath your jaw. slowly bring your chin back down and release your hands.

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