Is the way you breathing causing your neck pain? – Part 2

In my last post, I explained how both your scalenes and sternocleidomastoid can become both tense and painful from shallow breathing.   Obviously deep breathing will help as it will address the cause.  But what if you have a bad habit of shallow breathing, and know its causing tension in your neck muscles?

First there are some stretches that will help.

  • Sternocleidomastoid Stretch

scm_stretchThe sternocleidomastoid muscle runs like two long strap-like muscles on either side of the front of the neck.

To stretch it, rotate the head to one side as far as is comfortable. Then tilt the head to the same side, as if trying to reach the ear to the shoulder.

Hold for 30 seconds and then repeat on the other side of your neck.

  • Scalenes Stretch

The scalenes muscle groups is made of three muscles; anterior scalene, middle scalene & posterior scalene.  Due to the location of these muscle tightness can contribute to tension headaches & can refer pain both to the chest and shoulder.  In addition the brachial plexus a network of nerves that supplies signals to the shoulder and arm.  Therefore tension within these muscles can also restrict these nerve signals, causing pain and pins & needles (paraesthesia) down the arm to the hand.

Stretching the scalenes is relatively easy. Start by sitting in a chair. Put your right hand under your bottom and sit on it. This pins the shoulder down so that your neck can stretch without raising the shoulder. Tilt your head directly to the left bringing your left ear towards your left shoulder. If you don’t feel much of a stretch, bring your left hand up to Gently pull your head down towards the left more. Hold for 30 seconds. Repeat this stretch tilting the head slightly in front of and behind the shoulder as well. This stretch can also be done lying down. See picture below.

scalenes_stretch

 

 

 

 

 

 

 

Finally you can book a Seated Acupressure Neck & Shoulder massage.

Related Posts

  • Anxiety reduction & massage?

    I know that I often say that one of the benefits of massage is that it may reduce anxiety.  I think most people would agree that being in hospital or undergoing hospital procedures may makes us feel anxious.  So I was interested in a recent study that looked at the effectiveness of massage with or without guided imagery (a therapist talking you through a scene to help you relax), prior to cardiac catheterisation.  As you can imagine anxiety is very common in patients prior to cardiac catheterisation, which can lead to high blood pressure and increase the amount of sedation necessary to complete the procedure. Fifty five patients opted to receive either a 15-minute massage (31 patients) and a 20 minute guided imagery (24 patients) in a quiet area of the hospital prior to cardiac catheterisation.  Self-report anxiety levels, blood pressure and heart rate were evaluated in the research participants as well as matched for comparison to a control group not taking part in the study. The results indicated that massage, with or without guided imagery, produced significant reductions in self-reported anxiety, with the combined intervention having a more pronounced effect.  In addition a lower diastolic blood pressure and heart rate were found when compared to the control group. In my experience slow, deep stokes help to reduce anxiety and as a team we often incorporate this into treatments. References Amstrong K, Dixon S, May S, Patricolo GE (2014).  Anxiety reduction in patients undergoing cardiac catheterisation, following massage and guided imagery.  Complementary Therapies in Clinical Practice 20 (4): 334 - 338.    

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    • it doesn't go away and gets worse over time
    • it occurs after a severe head injury
    • it's triggered suddenly by coughing, laughing, sneezing, changes in posture, or physical exertion
    • you have symptoms suggesting a problem with your brain or nervous system, including weakness, slurred speech, confusion, memory loss, and drowsiness
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