Millions of people are suffering with neck related conditions like pain along the arm, tingling into the hand and fingers, into the shoulder, between the shoulder blades, or even into the chest. This particular technique may do wonders for you; this is about trigger point therapy affecting the
scalene muscles. Our intention is to release those trigger points, stretch and elongate those contracted muscles. By doing so, you may notice immediate release.
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| yoganatomy.com |
There are three scalene muscles, the anterior, the medial, and the posterior. The anterior and medial scalene is the ones that were concerned about. Between those two muscles, comes out the neurovascular bundle (the brachial plexus). That’s the group of nerves that come off the neck between the discs those nerves that make up and form that brachial plexus that goes into the shoulder down the arm into the hands and fingers. Along that brachial plexus is the vascular bundle is the vessels that travel along with it. By releasing the anterior and medial scalene muscles, we're going to reduce nerve irritation and accelerate the healing process.
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| sgergo.com |
The important landmark is the SCM muscle, in other words the Sternocleidomastoid muscle. As you turn your head to the left, your right SCM muscle comes out. You can take your hand and put pressure on your head. You can feel it protrude even more. So do that on yourself and you'll get the landmark of that SCM muscle.
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| youtube/motivationaldoc |
Right behind that SCM muscle is the anterior scalene muscle. You have to take your finger as you turn to the left, grab that SCM muscle. Come back into the middle and take your fingers (your two fingers) and trace it down behind that SCM muscle and go down to the clavicle. All the way down near the collarbone, if you push back in that area that first muscle, you're going to feel that anterior scalene muscle. The lower part of the anterior and medial are the areas we want to try to locate.
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| physio-pedia.com |
Let’s show you how to combat these trigger points to get you feeling well. We are focusing on your right side. Turn your head to the left and put pressure against your hand to your head. You feel that right SCM muscle come out. Grab it, trace it all the way down. As you come right behind the right SCM muscle area, you'll feel/find that anterior scalene muscle.
You can see those trigger points, just try to search for those trigger points. You'll notice that something's real sore or when you put pressure in there, you may feel it radiates down the shoulder blade, into the shoulder down the arm, into the front of the neck, into the chest. If you feel that radiation of pain, you've hit that trigger point. By taking your fingers and going in little circular motions over that trigger point; those symptoms are eventually going to disappear.
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| youtube/motivationaldoc |
Now do the same thing right behind that anterior scalene muscle, you're going to go to the medial scalene muscle. You'll do the same thing, try to find those points that are real sore, take two fingers or three fingers or whatever is good for you. Go a little circular movement about 15-20 seconds. It's going to be a real sore until that soreness goes away. But as you continue to put pressure on those muscles, you may feel it radiates to a different area. That is called referred pain. Those are the trigger points causing your referred pain. You want to release those trigger points, that's get you feeling well real quick.
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| youtube/motivationaldoc |
So after we release those trigger points for several minutes, now we need to elongate and stretch those scalene muscles. The first thing we're going to do is we need to grab on to something on the same side. You are going to stretch your right side, imagine you are sitting. Now you are grabbing under the chair then pulling it nice and tight. So you can lock your right shoulder down.
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| youtube/motivationaldoc |
Next, take your left hand, grab it over your other side of your skull and pull it straight over to the left. This is going to work on medial scalene muscle.
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| youtube/motivationaldoc |
After about 15-20 seconds, you are going to have you bring your head back and you're going to pull back to back side. That will be working on your anterior scalene muscle.
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| youtube/motivationaldoc |
After you do that, you're going to bring your head more forward and take your chin bring to your same armpit and pull it down to the left. You'll feel it working the posterior scalene muscle.
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| youtube/motivationaldoc |
Do a great stretch nice to elongate that area after about 20 seconds and you have completed all your stretches. For the left neck area, do the same thing. That's going to be a big asset for you. Many of these chronic problems that you've been suffering with for weeks, months, or even years can go away. Particularly if those trigger points are exacerbating those nerve roots. I really hope that this makes a huge change for you.
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