STEP 1: How to Locate the Scalenes Trigger Point #One
The Scalene muscles are a group of three pairs of muscles in the side of the neck, referred to as the anterior Scalene, middle Scalene, and posterior Scalene. The muscles are named from the Ancient Greek word, skalenos, meaning “uneven” because in their aid of deep breathing, they help bend the neck sideways. These muscles run between the vertebrae of the neck to the first and second ribs. An easy way to locate them is to first locate the Sternocleidomastoid. Despite the wordy name, it is a very simple muscle to find. Turn your head to the side and you will see a muscle pop out that appears to be running from the front of the neck to the back of the ear. Hold on to the muscle and turn your head straight again. The anterior Scalenes are present just behind the Sternocleidomastoid. Place your fingers over the area and bend your neck sideways, you will feel the muscle contract.About two finger widths behind the anterior Scalene sits the middle Scalene. Two fingers behind that is the posterior Scalene. Place your fingers in each of these areas and bend your neck sideways; you will feel the muscle contract. An important thing to remember is that the Brachial Plexus (also called the Nerve Plexus) runs between the anterior and middle Scalenes, so when there is strain on these two muscles, they impinge on the plexus causing tingling and relevant pain down the arm. Be extra cautious while working in this area.
STEP 2: How to Self-Release the Scalenes Trigger Point # One
To self-release the Scalenes, you need only your fingers. It is beneficial to work on all of them. First, locate the Scalenes along the side of the neck, as shown in the previous video. Apply pressure using your fingers, or the pad of your thumb. Resting your elbow on a wall during this move can aid in relaxation. Next, prod upward along the jaw, looking for sensitive spots and applying pressure accordingly. Press for 20 to 30 seconds unless you feel a strong pulse while pressing. This means you are too close to a Carotid Vessel. Move away from the area and start again. The same methods apply for the middle and posterior Scalenes if needed. It is recommended that they are worked on systematically and in the same manner. If you feel numbness, tingling, or a pulse, please stop immediately and click the “Find Therapist” button, or find a qualified, local professional to help you.
STEP 3: How to Stretch the ScalenesTrigger Point # One