Jessica,

Check out the three videos below. Two directly effect the scalenes and the third will help loosen up the t-spine. Be very conscious of your neck positioning during the day. As a good rule of thumb is the ear should be directly over the shoulder and the shoulder should be directly over the hip in both standing and sitting. Many times these problems occur due to years of having the neck in a very forward position. We see this predominately in people with occupations that require significant amounts of time sitting.

Good luck and take care,

Danny

MWOD Coach