Hi good day I want to talk about a tight spasm neck wryneck contracted neck a muscle spasm splinting contracture shortening of the muscle. they're all the same but usually, this happens on one side of the neck. we usually awaken with this you see our brain is sleeping and it doesn't always awaken. when we sleep in the wrong position so if you're sleeping on a pillow that's too low too high your head is cocked up or cocked down you're sleeping on your stomach with your head turn to the side those muscles may not love.
what you're doing so obviously what does it do it shortens it aggravates the nerve the muscle shortens and it becomes very very painful to turn your neck the most common muscles are the levator scapulae which goes from the upper neck down into the shoulder blade, you have this scaliness muscles the anterior-posterior middle skinniness muscles are deep within the side of the neck on both sides and you have the SCM called the sternocleidomastoid that is the thick muscle.
so when you turn your head to the side if you turn right the left one pops out and if you turn left then right one pops out and that muscle is usually always involved but you see with this. The right neck it's usually on one side of the neck now these are some great stretches and great trigger point work you can do on yourself to hopefully knock this problem out in a really short time within a day or so but you'll notice that when you have these problems. it usually hurts about 80 to 90 percent of the time you turn to the same side of where the neck pain is so if the left side is shortened and we turn to the left side usually it's going to catch it. so this is what you do take your hand of the opposite hand where the neck pain is and I want you to turn to the side until you feel with that pain, is take these fingers off of your fingers of this other hand and push into the muscle now here's the key when you push turn as far as you can go to where it hurts to take these fingers cross-fiber get the muscle and pull it towards you just keep pulling it toward you. you may stand that muscle about five-six seconds stick your fingers in there and pull it towards you now the key is to get up high as you can that muscle to you to where you know it hurts and works your all the way down to the clavicle okay take it pull it okay and actually, pull it towards your cross fiber massage is very effective in breaking trigger points the other thing you can do is this is that you're going to take. On this other hand again and you're going to turn 45 degrees and you're going to pull down and to the right and you're going to really feel it I'll hold that stretch about 10-20 seconds then I want you to go ahead and pull more down and to the right and you're going to hold that about 10-20 seconds now I like you to take your the same stretch and pull straight to the right, you're going to hold it 10 to 20 seconds and then you relax then pull a little a bit further don't be afraid to pull because you're elongating the muscle and by elongating the muscle you're actually stretching the fibers now the first stretch that we've done is very very effective but remember your cross fiber in it the fibers run up and down but your cross the fiber you're pulling it this the way the third part of this particular technique is to take the hand on the same side of the neck where it hurts to make a fist and take your knuckles and put them right into those muscles and lean it over into the knuckles and just let your knuckles just dig into that muscle comfortably it's going to hurt and just let it fall over you can come a little lower just let it fall into those knuckles a little higher very sensitive okay but you're stimulating specific nerves that go back up to the brain that's going to tell the brain to send messages back down the muscle in this particular type of neural Kotori education is going to hopefully go to reset muscle spindles into that muscle so we'll hopefully, relax and heal much quicker.