Muscle of the Day: Scalenes
The scalenes are a muscle group found in the neck that consist of three muscles – anterior, medial and posterior scalenes, with one either side of the body. Scalenes can be prone to tension; however, good posture, soft tissue massage, and specific exercises can help alleviate tightness in these muscles.
Located on both sides of the neck, the scalenes together form a section of the floor of the posterior triangle of the neck. They support the top of the spine (cervical spine).
Origins and Insertions:
Anterior scalene – originates in the anterior tubercles of the transverse processes of the C3-C6 vertebrae and inserts into the scalene tubercle of the first rib
Medial scalene – originates in the posterior tubercles of the transverse processes of the C2-C7 vertebrae and inserts into the upper surface of the first rib
Posterior scalene – originates in the posterior tubercles of the transverse process of the C5-C7 vertebrae and inserts into the lateral surface of the second rib
Muscle Actions: The scalenes flex, tilt, and side bend the neck. They also elevate the first and second ribs when you breathe.
There are several issues that can cause the dysfunction in the scalenes.
The scalenes are particularly prone to tension, and taking too many shallow, upper-respiratory breaths can cause tight scalenes, leading to headaches and neck pain.
Poor posture
Whiplash caused by a car accident or other violent jolt to the neck and body can inhibit the movement of the scalenes and therefore the neck.
Tension in the scalenes can lead to other issues such as:
Thoracic Outlet Syndrome (TOS) – pain in the neck and shoulders, and numb fingers, can also be caused by trauma, sports injury, or anatomical defect
Exercises for the Scalenes
Tension in the scalenes, can be helped by treatment such as soft tissue massage. Performing the right exercises and stretching will also contribute to healthy scalenes. Other preventative measures include good posture, in particular correct posture when seated or lifting heavy objects.
Some exercises for the scalenes you can try at home:
Active cervical range of motion (1:22 in video below)
The Tom Twist (1:39 in video below)
The scalenes are essential for supporting your head and for movement of the neck. Exercise, massage, and correct posture can prevent tightness and other issues down the line.
Written by Daniel Le, DPT