Scalene Stretches: A Simple Exercise to Help Relieve Headaches and Neck Tension

When it comes to headaches, neck pain, and tension, one of the most overlooked areas of the body is the scalene muscles, a group of small muscles located at the sides of the neck. These muscles play a vital role in helping you breathe, turn your head, and maintain proper posture. But when they become tight or overworked (often from desk work, phone use, or poor posture), they can contribute to persistent headaches and neck discomfort.

At Frame Chiropractic in Brentwood, we often teach patients simple, effective movements to help relieve this type of tension at home. One of the easiest ways to stretch the scalene muscles involves nothing more than a chair and your own hands.

How to Perform the Scalene Stretch

This technique helps release tension in the neck and upper shoulder area while improving mobility.

1. Sit upright on a chair with your back straight and shoulders relaxed.

2. Place your hands underneath your thighs, sitting on them so your shoulders are gently anchored down.

3. Slowly tilt your head to one side — bringing your ear toward your shoulder. You should feel a gentle stretch along the side of your neck.

4. Hold the stretch for 15–20 seconds, breathing deeply.

5. Return to the starting position, then repeat on the other side.

For a deeper stretch, you can slightly turn your chin upward or downward to target different parts of the neck.

Why This Exercise Helps

When the scalene muscles become tight, they can compress nearby nerves and restrict blood flow to the head and shoulders, often leading to tension headaches, neck stiffness, or pain radiating down the arm.

This simple seated stretch helps to:

• Relieve tightness in the neck and upper shoulders

• Improve mobility and posture

• Reduce tension-related headaches

• Support overall spinal alignment

It’s especially beneficial for anyone who spends long hours at a desk or looking down at screens — a common cause of modern neck strain.

A Chiropractic Approach to Long-Term Relief

While at-home exercises like the scalene stretch can make a big difference, it’s important to address the underlying causes of neck tension. At Frame Chiropractic, we combine chiropractic adjustments, soft tissue therapy, and posture correction to help relieve pain, improve movement, and prevent future issues.

If you regularly experience headaches or neck stiffness, book a consultation with our Brentwood clinic. We’ll assess your posture, identify muscle imbalances, and create a treatment plan tailored to you.

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