How to Permanently Loosen Tight Scalenes

Рет қаралды 6,383

Your Wellness Nerd

Күн бұрын

Пікірлер: 39

@YourWellnessNerd 6 ай бұрын

You’ve got to get to that root cause! How did you go?

@blackrhino44 5 ай бұрын

Sleeping on my front with my head rotated to one side is what does it for me. Headache for days. Thanks for the tips. You can also use a yoga block to put the ball onto when trying to get into the upper neck. 👍🏻

@rungun3982 5 ай бұрын

You popped up on my feed last night. Why has it taken so long! Finding a suitable ball out the kids bedroom I Immediately got to work. Instant relief even my constant left shoulder pain disappeared. I know its going to be a long road to eradicate this but at least I now have the tools. Yes I do all those bad posture things. Love my recliner but will definitely try and sit up more. Oh the calf muscle video was also useful seems the cause was lower back tightness. Many thanks for this content it really is a relief to get this great advice.

@YourWellnessNerd 5 ай бұрын

@@rungun3982 really happy to hear it may have helped! Good luck fixing things up!

@dropseeker4800 6 ай бұрын

Thank you for this video my man. Struggling with those tight scalenes for years

@YourWellnessNerd 6 ай бұрын

Hope it helps mate!

@reneedebruin6236 5 ай бұрын

My problem (for years) has been my hips and SI joint. I followed along with your Scalene release stretches this morning. I was VERY pleased and surprised how that improved my hips! Thank you! 💖😇💖

@YourWellnessNerd 5 ай бұрын

❤️❤️

@Joe-pb3lx 6 ай бұрын

it helped.....im 64 and had problems since i was a kid with my neck

@YourWellnessNerd 6 ай бұрын

Good to hear it may have helped Joe!

@nuttallphilip 5 ай бұрын

Hi, first thank you, this has been the bane of my life for years now and I'm going to start working on these techniques today! Secondly I think that my pillow might be one of the main causes. Is there a pillow that you could recommend for a good sleeping posture?

@YourWellnessNerd 5 ай бұрын

Hope the tips help! This is the pillow I use currently and one to consider! Bluedott Ultra Button Pillow: zamathome.com/products/bluedott-ultra-button-pillow?rfsn=7811504.012aed& It is an affiliate link, and they have also given me a discount 15% off discount code: Wellness15

@liltoto371 5 ай бұрын

Thx 4 this u are amazing🙃

@YourWellnessNerd 5 ай бұрын

Hope it helps!

@libbyholt3863 5 ай бұрын

THANK YOU!!!!!

@YourWellnessNerd 5 ай бұрын

You’re welcome Libby! Hope it was helpful!

@keyde03 12 күн бұрын

Hello, is the strengthening a good idea,for thoracic outlet syndrome caused by scalenes ? Ps making them stronger (and potentially bigger) not a bad idea ? Good video !

@YourWellnessNerd 11 күн бұрын

It depends on the person, but from a general perspective the strength and functional gains from strengthening a muscle should outweigh any potential hypertrophic effects. At the end of the day, scalene dysfunction is usually based on something else.

@WeScooterTv Ай бұрын

You shouldn’t be stretching scalene muscles period. It’s a very weak tissue. Strengthening your scalenes are much more effective exercise. Word of caution to those trying to cure your nTOS. Focus on fixing posture, strengthening the neck, breathing with your diaphragm, and addressing the curvature of the thoracic spine and subsequently the lordosis of the cervical spine.

@YourWellnessNerd Ай бұрын

While I agree on the last half of your comment - as these are valuable directions to explore for most people, I need to respectfully disagree with the first part of your comment. Scalene muscle tissue is no different to any other muscle tissue in the body in that it can be stretched if tight and strengthened if weakened. If you mean weak - as in fragile, then this is incorrect. If you mean weak - as in prone to lacking strength, then yes, it can present that way for a lot of people. But we need to be very careful with blanket statements suggesting that no one should stretch their scalenes because a) it’s typically safe and effective, and b) is often a valuable part of any rehab program. Stretching scalenes is beneficial, as long as it’s also paired with attempts to get to the root cause of why it’s become tight in the first place.

@jonnymass5285 Ай бұрын

I mean weak as in prone to lacking strength not fragile. If nTOS is the problem stretching the scalenes will prove to be counter productive as the scalenes are in a constant state of flex when lordosis in the cervical spine is present.

@ILoveWeightedPullups 5 ай бұрын

Question about the scalenes, has there been any evidence of them being tight enough to cut off blood flow? I have circulation issues in the hands that get better temporarily stretching them, and no signs of compression anywhere else according to MRIs.

@utkarsh2746 5 ай бұрын

You probably have thoracic outlet syndrome. A nerve compression issue, not a blood flow issue. How did your doctor not tell you about it??

@HODI1992 Ай бұрын

Unfortunately yes, I had a DVT from thoracic outlet syndrome...

@nathancronan4133 5 ай бұрын

Have you got any videos on loosening a tight sternum?

@YourWellnessNerd 5 ай бұрын

I have a short coming up next week!

@jackspradlin4183 5 ай бұрын

Will this help arthritis in cervical neck ?I believe its my facet joints have become atrhritic as I did get an x ray, was told osteoarthritis. play lots of tennis and I used to practice my serve a lot as you have to tilt head in a tough position. After playing 5 days a week for the last 9 years, I am 61 still playing just rarely practice serve. In the past everything I have tried for neck muscles just seem to make it more sore as the facet joint seems to be the root ?

@christianfaulk.8371 6 ай бұрын

Scheuermanns and scoliosis causes my scalene tightness

@YourWellnessNerd 6 ай бұрын

I hear you Christian. Just make sure you know what percentage is due to structural differences and what may be environmental!

@somebodysomewhere2114 6 ай бұрын

Scalene stretches in a nutshell: You stretch your scalene. You feel a pulling in your neck while you stretch. Your hand tingles and goes numb during the stretch if you have nTOS like me. You end the stretch. You feel the same... You feel the same. Repeat.

@YourWellnessNerd 6 ай бұрын

Hope you’re also getting to that underlying cause as well!

@somebodysomewhere2114 5 ай бұрын

@@YourWellnessNerd Hm, can't find anything in my neck to unlock with a ball. Neck mobility seems generally not awful, but Im supposed to be having a cervical MRI next month ordered by my vascular surgeon just in case cause my situation is weird. My T spine is straight up locked though and no stretch or ball or mobilization touches it. Must've spilt glue on it. Kinda suspect my T spine, but I suspect my shoulders, neck and everything else too lol. Can't even rule out my toes smh.

@diogobarbosa3455 5 ай бұрын

@@somebodysomewhere2114 yep we all really do have different problems in our problems, breathing to your Back, hips, neck first then go with your fingires and just feel the nerves and muscles with the presssure you desire, by then youl have started your jorney to relute your root, everything in you Will start to thank you, body mind and nature just give it a kick start with the confidence that we humans can heal anything we desire to an infinete higher point than it was hurt too, so just image as that Pain you now have anciety, disconfort etc Will have its match as in euforia going trought your body, mental control and overall feel well daily being present all because the energy Will be travelling as it should trought the machine our body is, it is as must to believe and a persistante hunt for these annoying problema to be resolved. However at the other end of it is living life as we should with no knots, restraints or any type of malfunction with out bodys energy elevator, the spine

@diogobarbosa3455 5 ай бұрын

@@somebodysomewhere2114very good mention on how the toes might feel tight, out big toe is so important for how our hips are located, and so are the jaw placement, but for the toes you should start stretching barefoot Connect with the earth from the feet up to the head, Walk in flip flora anytime you can and be patiente and play around with the toes strech them individually daily, and this might be one of the placas ready for a tennis ball, at least i remebrr it feeling great when i started doing it to fix my tight ass feet

@peter-5354 2 ай бұрын

I feel you. The most logical advice I keep finding is to learn to breathe diaphragmatic ally so that the scalenes learn to turn off. Not sure how helpful that is though.