Lying Muscle Scalene Activation

1. Lie down on your back with your knees bent and feet flat on the floor.

2. Gently tuck your chin to your chest to create a neutral cervical spine.

3. Reach one arm above your head, keeping it straight.

4. Slowly turn your head to the opposite side of the arm that is extended.

5. You should feel a gentle stretch along the side of your neck where the scalene muscles are located.

6. Hold this position for 15-30 seconds, breathing deeply and relaxing into the stretch.

7. Slowly return your head to the starting position and lower your arm back to your side.

8. Repeat the stretch on the opposite side.

9. Perform 2-3 repetitions for each side, ensuring a slow and controlled movement to avoid any strain.

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