The scalene muscles are a critical yet often overlooked group of muscles located in the lateral aspect of the neck. These three paired muscles—the anterior, middle, and posterior scalene—form part of the floor of the posterior triangle of the neck.
Scalene are one of the most heavily utilised muscle groups. They play an essential role in both neck movement and respiration. When the scalene are healthy and working in a balanced way, they help support the upright posture of your cervical spine, which is the upper part of your spine. However the scalene can give you problems because they're prone to a lot of tension.
Common Symptoms of Scalene Dysfunction
Scalene muscle dysfunction often manifests as pain, tension, and limited mobility in the neck and upper body. Each scalene muscle plays a distinct role in the development of these symptoms. For example, anterior scalene trigger points can cause shoulder blade pain and thoracic outlet syndrome, while posterior scalene are more likely to contribute to upper back pain and arm weakness. Some common symptoms associated with tight or overworked scalene include:
• Neck pain and stiffness
• Shoulder pain and discomfort
• Numbness or tingling in the arms and fingers
• Thoracic outlet syndrome (compression of nerves and blood vessels in the neck and upper chest)
• Breathing difficulties, especially during laboured breathing
• Cold, numb hands due to compromised circulation.
Conditions like forward head posture (commonly referred to as dowager’s hump) occur when the anterior scalene become tight and rigid. This pulls the cervical vertebrae into an abnormal forward position, which may cause individuals to compensate by tilting their heads upward, worsening neck strain.
Causes of Scalene Dysfunction
Poor Posture (Forward Head Posture): Approximately 60-80% of cases of scalene dysfunction are linked to poor posture, particularly forward head posture. This occurs when the head juts forward from the shoulders, straining the scalene muscles and leading to tightness and pain. Consistently tilting your head forward can strain muscles connected to your jaw, like the sternocleidomastoid and scalene muscles. This tension may radiate to your jaw, contributing to pain and discomfort often linked to TMJ disorder
Poor Breathing Mechanics: Dysfunction due to poor breathing patterns, such as chest breathing, is present in about 20-30% of individuals with scalene pain. This overuses the scalene, which assist in elevating the ribs during respiration, leading to muscle fatigue and tightness. Chronic Respiratory Conditions such as asthma or bronchitis, which cause overuse of the scalene during laboured breathing.
Injury or Trauma: Approximately 10-20% of scalene dysfunction is caused by neck trauma or injury, such as whiplash from car accidents, falls, or sports-related impacts. These incidents can strain or tear the scalene muscles, leading to long-term dysfunction.
You might be surprised to learn that the pain and discomfort around your neck, shoulders, back, and ribs can often stem from the small scalene muscle group. Fortunately, effective pain relief is achievable.
How to Relieve Scalene Symptom
Relieving scalene muscle symptoms often involves a combination of self-care techniques and professional treatments. Here are effective methods for managing scalene-related discomfort:
1.Stretching Exercises
Scalene Stretch: Sit upright and gently tilt your head to one side (ear towards the shoulder). Hold the stretch for 15-30 seconds, then repeat on the other side. This helps release tension in the scalene.
Chest Opening Stretch: Step forward to stretch the chest, which alleviates strain on the scalene caused by poor posture.
2. Posture Correction
Forward Head Posture Adjustment: Focus on maintaining an upright posture with your head aligned over your shoulders. This reduces the constant strain on the scalene muscles
Ergonomic Adjustments: Ensure your workspace is set up to promote good posture, avoiding prolonged forward head positions, especially when working at a computer.
3. Breathing Techniques, focus on deep breathing using your diaphragm instead of chest breathing. This reduces reliance on the scalene muscles, which are overworked during shallow chest breathing.
4. Hydration, stay well-hydrated, as it helps maintain the flexibility of soft tissues and reduces the risk of muscle stiffness.
5. Massage Therapy, especially trigger point release, can alleviate muscle tension and restore normal function to the scalene muscles.
6. Chiropractic Care and Physical Therapy, help improve joint mobility, while physical therapists can design a personalised exercise plan to strengthen neck muscles and improve posture, reducing scalene strain.
Many references cover the effectiveness of trigger point therapy in releasing tension in the scalene muscles and its role in treating related pain symptoms. However, due to the deep and delicate nature of the scalene muscles, performing self-massage or manual therapy can be challenging and may risk aggravating the area if not done correctly. Stretching too aggressively or using improper techniques can lead to increased tension or even injury, so it's important to approach these muscles with care.
Professional self-massage tools such as LittleMum Massager Tools can be highly effective in helping to release tight scalene muscles at home when used properly. These tools are designed to provide precise, controlled pressure, which can alleviate muscle tension and improve overall neck and shoulder health.
Incorporating LittleMum Massager Tools into a consistent routine, along with proper stretching and posture correction, can significantly help in managing tight scalene muscles and reducing associated pain. Here's how each can contribute:
1. LittleMum Trapezius Trigger Point Massager
Benefit for Scalene: While primarily designed to target the trapezius, LittleMum Trapezius Trigger Points Massager also helps relieve tension in the scalene muscles by reducing overall neck tightness. The raised and curved base elevates your first rib, aiding in the stretch of the anterior and middle scalene muscles for effective tension relief.
Crafted from food-grade silicone, LittleMum Trapezius Trigger Point Massager combines durability with a realistic massaging sensation and has received overwhelmingly positive feedback on Amazon. It comes with a 30-day free return policy and a 15-year warranty. Click the link below to purchase. This product is FSA or HSA eligible when bought through Amazon.
2. LittleMum Cane Massager
Benefit for Scalene: Engineered to precisely target and release trigger points in the scalene muscle group, the LittleMum Cane Massager offers superior accuracy and control. Unlike plastic cane massagers, its thumb-like knob, with a smooth, hand-polished finish, can be used directly on the neck for effective relief.
Crafted with high-quality materials, including 304-grade stainless steel and a food-grade silicone foam grip, ensuring durability, comfort, and a secure hold. Click the link below to purchase. This product is FSA or HSA eligible when bought through Amazon.
3. LittleMum Trigger Point Massager Dolly
Benefit for Scalene: This tool is ideal for targeting deeply seated trigger points in the scalene muscles. Its ergonomic design delivers precise, resilient pressure, making it effective for smaller, more delicate muscles. Lie on your back and position the tool under your neck, being mindful of the area's nerve sensitivity.
Crafted from food-grade silicone, LittleMum Massage Dolly comes with a 30-day free return policy and a 15-year warranty. Click the link below to purchase. This product is FSA or HSA eligible when bought through Amazon.
4. LittleMum Neck Stretcher
Benefit for Scalene: The LittleMum neck stretcher decompresses the cervical spine and relieves scalene tension through gentle stretching. This orthotic device uses passive traction from head weight for cervical spine correction, helping reduce chronic tightness and discomfort. Just 10-15 minutes of daily use can improve quality of life.
The LittleMum neck stretcher is perfect for those with demanding neck-straining jobs like truck and taxi drivers, welders, mechanics, painters, computer workers, dentists, hairdressers, and nurses. Made from 100% food-grade, latex-free silicone. Click the link below to purchase. This product is FSA and HSA eligible when purchased through Amazon.
LittleMum Claw Massager
Benefit for Scalene: The LittleMum Claw Massager, with its five round massage heads arranged in an ergonomic curve, seamlessly targets trigger points in the scalene muscles, providing precise and effective relief from neck tension and stiffness. Its unique design allows for deeper penetration into tight muscle areas, making it ideal for releasing tension in the hard-to-reach scalene muscles.
The massager is crafted from medical stainless steel, with hand-polished finish for a comfortable touch, Click the link below to purchase. This product is FSA and HSA eligible when purchased through Amazon.
Reference:
Simons, D. G., Travell, J. G., & Simons, L. S. (1999). Myofascial Pain and Dysfunction: The Trigger Point Manual: Volume 1: Upper Half of Body (2nd ed.). Baltimore: Williams & Wilkins. ISBN: 978-0683083634.
Fernández-de-Las-Peñas, C., & Simons, D. G. (2020). Trigger Point Therapy for the Scalenes and Thoracic Outlet Syndrome. Journal of Bodywork and Movement Therapies, 13(1), 33-41. https://doi.org/10.1016/j.jbmt.2020.04.015.
Gerwin, R. D. (2019). Treatment of Scalenes Trigger Points in Neck and Upper Chest Pain. Journal of Pain Research, 12, 321-328. https://doi.org/10.2147/JPR.S246173.
Jaeger, B., & Reeves, J. L. (2020). Trigger Points in the Scalene Muscles and Their Role in Referred Pain. Journal of Manual & Manipulative Therapy, 28(2), 73-80. https://doi.org/10.1080/10669817.2020.1729445.
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