Summary of "Эта мышца блокирует КРОВОСНАБЖЕНИЕ МОЗГА. Разблокируй ее за один раз и УВЕЛИЧЬ КРОВОТОК НА 120%."
Key Wellness Strategies and Self-Care Techniques for Improving Brain Blood Supply by Releasing Sternocleidomastoid Muscle Tension
Problem Addressed: Tension and shortening of the Sternocleidomastoid Muscle in the neck can compress important blood vessels (vertebral arteries and veins), disrupting blood flow and venous drainage from the brain. This can cause symptoms like dizziness, headaches, visual disturbances, fatigue, weakness, and tinnitus. The muscle tension also causes referred pain in the head and limits neck mobility.
Lifestyle and Ergonomic Tips to Support Neck Health and Muscle Relaxation
- Maintain Neutral Head Position: Set up your computer workstation so your head stays neutral (not turned or tilted) to avoid asymmetrical strain on the Sternocleidomastoid Muscle.
- Limit Heavy Lifting: Avoid lifting objects heavier than 5 kg for several months to reduce strain on the shoulder girdle and collarbones, which affect this muscle.
- Manage Stress and Nervousness: Minimize exposure to stressors to prevent protective muscle tension in the neck, shoulders, and upper back.
- Practice Proper Breathing: Use Diaphragmatic Breathing (belly expands during inhalation) instead of chest breathing to reduce unnecessary activation of the Sternocleidomastoid Muscle.
- Optimize Sleep Position: Avoid sleeping on your stomach. Sleep on your side with a pillow height that keeps the neck-shoulder angle at about 90°. Use pillows between arms and knees to relieve shoulder and pelvic muscles.
- Avoid Holding Phone Between Shoulder and Ear: Always hold the phone with your hand to prevent compression and excessive tension of the Sternocleidomastoid Muscle.
Self-Massage and Exercise Routine for Sternocleidomastoid Muscle Release and Neck Mobility
Duration: About 8 minutes total (3 minutes per side for muscle work + 5 minutes for mobility and relaxation exercises)
- Sternocleidomastoid Muscle Release (3 minutes per side):
- Lower third: Turn head to the side and tilt slightly forward to expose the muscle near the collarbone and sternum. Pinch and pull the muscle away from you for 1 minute, focusing on tender trigger points.
- Middle third: Pinch the central part of the muscle and rub up and down across the fibers for 1 minute, noting any referred pain in the head (jaw, temple, forehead).
- Upper third: Using a tennis or Massage Ball, place it behind the ear and roll it front to back for 1 minute to warm up the upper muscle and nearby small cervical muscles.
- Cervical Spine Mobility Exercises:
- Head Rotations: Slowly rotate the head left and right, gradually increasing amplitude, for 1 minute.
- Lateral Bends: Perform side bends of the neck from sitting position, increasing stretch gradually, for 1 minute.
- Deep Stroking Massage: From a sitting position, place fingers near the spine, roll slightly to the side, and perform deep stroking motions along the neck muscles for 1 minute per side. Use a cream or oil if needed for smooth sliding.
Safety Notes
Avoid pressing on the carotid artery, jugular vein, and vagus nerve area located on the anterior lateral neck (carotid triangle). The described technique works from behind the Sternocleidomastoid Muscle and is safe using fingers only.
Summary
By regularly performing targeted Self-Massage on the Sternocleidomastoid Muscle, improving neck mobility through gentle exercises, and applying ergonomic and lifestyle adjustments, you can:
- Reduce muscle tension
- Improve blood flow and venous drainage from the brain
- Alleviate symptoms like headaches, dizziness, and fatigue
- Increase neck range of motion and overall comfort
Presenter
Category
Wellness and Self-Improvement
