Supine Scalene Stretch

The scalene stretch targets the muscles running down the side of the neck, from the cervical spine to the first ribs. They tighten in almost anyone who works at a screen, because a head held slightly forward keeps them working all day, and tight scalenes contribute to neck stiffness, headaches and a restricted overhead position. Doing the stretch lying on your back rather than sitting removes the temptation to compensate: the floor fixes your torso, so the tilt has to come from the neck itself and not from a shoulder creeping upward. Keep the movement gentle and never force the range. The neck responds to a mild, sustained stretch held with easy breathing far better than to pressure, and holding it for fifteen to thirty seconds a side is enough to change how the area feels.