Relieve Neck Tension and Breathe Easier: The PNF Scalene Stretch

Ken Belveal
Aug 25
2 min read

If you’ve ever felt tightness in your neck, trouble turning your head fully, or even shallow breathing after long hours at a desk, your scalene muscles could be the hidden culprit. These small muscles, located along the sides of your neck, play an important role in posture and breathing—but they often become tight and overworked.

The good news? With a simple PNF (Proprioceptive Neuromuscular Facilitation) scalene stretch, you can release that tension, restore mobility, and improve the way you move and feel.

What Are the Scalene Muscles?

The scalenes are a group of three muscles—anterior, middle, and posterior—running from your cervical spine (neck vertebrae) down to your upper ribs.

They help:

Lift the ribs during breathing
Flex and tilt the neck
Stabilize the cervical spine

When they become overactive (from forward head posture, stress, or shallow chest breathing), they can cause:

Neck stiffness
Tension headaches
Shoulder and upper back discomfort
A sense of “restricted” breathing

What Is PNF Stretching?

PNF stands for Proprioceptive Neuromuscular Facilitation—a fancy way of saying “contract–relax stretching.”

Here’s the idea:

You first lightly contract the muscle being stretched.
Then you relax and lengthen it, often gaining more range of motion.

This technique helps the nervous system “let go” of the muscle, creating a deeper and safer stretch.

How to Perform the PNF Scalene Stretch

Set Up: Sit tall in a chair or stand upright. Place one hand behind your back and gently tilt your head away from that side until you feel a light stretch along the side of your neck.
Contract: Lightly try to press your head back toward the starting position (about 20–30% effort) while resisting with your hand. Hold this contraction for about 5 seconds.
Relax & Stretch: Exhale and allow your head to tilt slightly farther away to deepen the stretch. Hold for 10–15 seconds.
Repeat: Perform 2–3 rounds, then switch sides.

👉 Tip: Keep your shoulders relaxed and avoid shrugging during the stretch.

Why This Stretch Matters

Relieves neck tension: Helps counteract stiffness from computer work and phone use.
Improves posture: Balances out the forward head posture that strains the neck and upper back.
Enhances breathing: Loosens the muscles that can restrict rib expansion, making it easier to take full, deep breaths.
Reduces headaches: Can ease tension headaches caused by tight scalenes.

Watch the Video Demonstration

Sometimes it’s easier to see it in action. Watch the quick tutorial here:

Takeaway

The PNF scalene stretch is a simple yet powerful way to relieve neck tension, improve breathing, and support better posture. Adding it into your weekly routine can make a noticeable difference in how your neck and shoulders feel throughout the day.

If you’re dealing with chronic neck tension or want a personalized program to improve your posture and mobility, I can help.

📌 Schedule your Free Evaluation today: https://freeeval.mobile-workout.com/schedule-free-evaluation

Question: Do you notice your neck tightening up after working at a computer or looking at your phone? Share your experience in the comments below—I’d love to hear how this stretch helps you.