Hi and welcome to the next addition to stretch-of-the-week. This week we will be discussing the scalene muscle, which is divided into three sections: anterior, midddle and aposterior. The brachial plexus and the subclavian artery pass between the anterior and middle scalene which can cause thoracic outlet syndrome, carpal tunnel syndrome and  other painful conditions through the neck, shoulders and arms. The scalenes are responsible for lateral felxion of the cervical spin and elevation of thr ibs during inpiration which assists greatly in breathing with easy.

To do this stretch the stretcher is supine with their head and neck rotated to one side as far as it will go. Make sure the stretcher keeps their nose pointed to the ceiling and pull the opposite shoulder away from their head, lengthening the scalene to their pain fre end range. The partner places their hand just above the stretchers ear and their other hand on the stretchers shoulder to anchor it. The stretcher should then attempt to push against the partners hand, making sure they do not rotate their head whilst doing this. Also make sure the stretcher does not lift their shoulder. After this stretch the stretcher should relax and inhale deeply. On the exhale the stretcher should try to extend their neck further, once again making sure their nose is pointed to the ceiling.

Always remember that while stretching may be recommended to aid recovery out of injury, you should always be very careful when stretching through rehabilitation.  Your soft tissues are likely to be more vulnerable to re-injury if you stretch too much or too hard during this time.  Always check with your Health Care Professional who is guiding you through your recovery to make sure it is appropriate to start stretching, and please - ALWAYS FOLLOW THE RULES FOR SAFE STRETCHING (blog #50).
Information obtained from McAtee, R. & Charland, J. (1993) Facilitated Stretching
Images from www.wikipedia.com

Hi and welcome to this week's Stretch-of-the-Week, which is focusing on the upper traps and neck today. Many people have discomfort and pain in their neck and shoulders from postural stress, job-raleted activities and trauma. Stretching these muscles can relieve the tightness but if done to aggressively can cause pain. The upper trapezius is responsible in elevating the shoulder and flexion of the neck and head. This stretch is designed to improve the range of motion in cervical rotation and flexion and shoulder depression.

To do this stretch the stretcher must lay on their back and rotate their head as far to the rigth as they can. The partner places their hand on the side of the stretchers head and on the stretchers shoulder. The stretcher then tryes to push against the partners hands as if pushing their nec and shoulder together. The stretcher then relaxes and breathes in deeply, on the exhale the stretcher rotates their head further away from their shoulder and deepens the stretch.

Movement around the neck and head is much more complex than simplier movements around the joints, hence there are a lot of muscles that comtribute to each movement. So even when you feel tension in the four main groups of muscles there are many smaller muscles that can comtribute to tension. Also many people have upper trapezius that are hypertonic and can cause significant headaches and pain as well as develop painful trigger points.

Always remember that while stretching may be recommended to aid recovery out of injury, you should always be very careful when stretching through rehabilitation.  Your soft tissues are likely to be more vulnerable to re-injury if you stretch too much or too hard during this time.  Always check with your Health Care Professional who is guiding you through your recovery to make sure it is appropriate to start stretching, and please - ALWAYS FOLLOW THE RULES FOR SAFE STRETCHING (blog #50).

Information obtained from McAtee, R. & Charland, J. (1993) Facilitated Stretching
Images from www.wikipedia.com