Headaches can be caused by a lot of things, but the most common cause is your head is not aligned with your spine. This happens because of muscle imbalances and tension in the neck and shoulders. Forward head posture is when your head tilts forward and the chin juts out but how to fix forward head posture. It’s a common posture for people who spend lots of time sitting in front of computers and other electronic devices.
The scalene muscle is the muscle that connects the side of your neck to your shoulder and it’s the muscle that is causing your forward head posture. The scalene muscle originates from the back of your neck and inserts onto your clavicle bone, halfway between your collarbone and sternum bone.
It plays a role in scapular stability, as well as movements such as raising the arm overhead and rotating it upwards towards the ear. When this muscle becomes tight or too strong, it can pull on other muscles as it runs along with their tendons which causes strain on other muscles around them, including those in the area above the shoulder joint which can cause pain.
If you have this issue, try this simple but effective stretch to alleviate some of the pressure on this muscle.
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Scalene Muscle Stretch
1. Look for a light stretch
Sit upright and then drop your ear towards the shoulder, stretching the opposite side of your neck. Look for a light stretch. Do not overstretch as you might tear the muscle and irritate the tissue, leading to pain.
This is one of the easiest stretches to do because it requires minimal effort. You can do this stretch anywhere without any equipment or help from others.
2. Make sure that your shoulders do not move upwards
If you are sitting, hold onto something like a chair or a plinth. Drop your ear towards your shoulder to intensify the stretch. If you don’t anchor with your hand or shoulder, your shoulder will move upwards and you won’t be able to feel the stretch.
You can anchor with your hand to bring the shoulder down. Hold that in place with your muscles and then drop your ear towards your shoulder. This will enable you to get the most out of the stretch. Hold the stretch for 20 seconds and do it twice on each side.
Make sure that your shoulders are not raised and that they stay relaxed and level. This type of stretch will help to release tension in your scalene muscles.
Most people have problems with their necks because they don’t know how to stretch at home for their scalene muscles. It doesn’t have to be complicated either; you can do this simple stretch in just a few minutes a day. Be sure to see your doctor if you’re experiencing any physical discomfort.
This is a great stretch to help overcome your forward head posture especially targeting the scalene muscle.
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