RELEASING  &  STRETCHING

Neck-Pecs

Prolonged tension in the neck-pecs area has an impact on our body-mind state and contributes to pain, musculoskeletal imbalance, breathing disorders and other pathological conditions. These routines help improve hypertonicity and fascial adhesions in these areas.

FREQUENTLY ASKED QUESTIONS

- How to perform the Golgi Tendon Organ stimulation (releasing technique)? 

Apply gentle pressure on the area indicated. If you want, you can add a circular motion to your pressure. 

- How long should it last, the release of a muscle/area?

Releasing a muscle can take from few seconds to a few minutes. The real question would be, how much time do you have? Also, every person is unique and therefore, everyone requires a different timing. Example: I am right handed. Thus, I usually spend more time releasing my right side. The timing of a release may vary from day to day, depending on previous activities, stress levels or prolonged position.

- How do I know if a muscle/area requires a longer release?

1. Look at you in the mirror. Is one shoulder higher than the other? Shoulder elevation is usually caused by higher muscular tone. To avoid imbalance, allow for a longer release on this side.

2. Does a muscle/area feel "tighter" than usual? Allow for a longer release on this area.

3. Does a muscle feel tighter than the rest of the muscles on the same side of the body? Allow for a longer release on this muscle.

- How hard should I press? Be gentle, do not to torture yourself, otherwise your body could react by building up more tension. 

- How often should I perform the releasing techniques? As often as your body requires it. As a general rule, when using a computer, cooking or gardening take a break every 15-30 min to do some releases and a few other exercises.

- Why is Pecs included in this section? It's not a neck muscle. Pectoralis major is the big trouble maker of the upper body. Pecs hypertonicity contributes to neck tension. If you don't release and stretch this muscle, it will continue causing issues.

BASE OF THE SKULL

If you want to give a break to your fingers, lie on your back and use a tennis ball to release this area. 

Do you want to see individual images of these muscles? Let us know. We will be happy to share them with you.

LOWER NECK

Do you want to see individual images of these muscles? Let us know. We will be happy to share them with you.

"Self-craniofacial mobs" and "Releasing under the jaw" videos are under construction. Thank you for your patience!!!

Important: Follow any additional instructions and advise given to you during our sessions or specified on your Home Routines sheet. Do not practice this routine unless it has been indicated on your Home Care plan.

 

NECK-PECS release

Start by releasing the base of your skull (previous videos).

Apply the Golgi Tendon Organ stimulation techniques

(see FAQ at the  top of this page).

Adjust the routine timing to your needs. 

 

When you become familiar with this release and if you want to challenge a little bit more your structures, you may try a more challenging option (watch next video).

NECK-PECS release 
- more challenging option -

Start by releasing the base of your skull (previous videos).

In this release, a neck rotation is introduced while keeping the lateral flexion. The neck rotation allows for a greater stretch. Also, Pectoralis major is released by pinching the muscle belly while "drawing" circles or a growing spiral with the elbow. If your Pecs is unhappy (hypertonicity or myofascial adhesions) you may feel a "burning" sensation during this release. As a general rule,

"the more you feel it, the more you need the release and the more you release it, the better it will feel".

We are currently working on a Pecs stretch video...

Would you like us to create other releasing & stretching videos? 
Contact us.

* If you are unsure if these routines are suitable to your specific condition, please contact us or talk to your family physician.