Page 37 - Natural Health (February 2020)

LIVING

SIDE OF NECK JAW Tips for working
The sternocleidomastoid muscle attaches The muscles around the jaw can get very
to your breastbone, collarbone and mastoid tight, especially from stress or extensive your trigger points
process behind the ear. There is one muscle dental work. The two medial pterygoid
BE CREATIVE
on either side of your neck and each turns muscles sit just inside the left and right
It’s fine to work on trigger points
your head to the opposite side, for example, lower jawbones, mirroring the position
using your hands, fists, thumbs,
when you look over your shoulder. Trigger of the masseter on the outside. Trigger
fingers or elbows. Use whatever
points here cause tension headaches, pain points here contribute to jaw TMJ, throat
enables you to comfortably
in the sinuses and throat and contribute and mouth pain. They can also make it maintain the pressure you need
to dizziness, tinnitus, earache, jaw pain, difficult for you to open your mouth fully. to ease the trigger point.
blocked sinuses and a dry cough. On the same side as your pain, use your
WORK LITTLE AND OFTEN
thumb to feel along your jawbone for the
■ Relax the SCM muscle by turning your Regular daily work brings the
corner, just below your ear.
head to the side you want to work on first. best results. Aim for a maximum
of 30 minutes per day, either
Tilt your head slightly towards ■ Come back towards your chin slightly
spaced out in sessions or in a
your shoulder. until you feel a notch in the bottom of
single block.
■ Grasp the muscle itself between the the bone.
fingers and thumb of the hand opposite ■ Press your thumb directly up into the START GENTLY AND BUILD UP
the side you are working. soft tissue on the inside of the bone. Gentle pressure encourages
your tissues to let go. Going in
■ Take the SCM into a firm pincer grip. Increase pressure gently and gradually,
too hard and fast will only cause
It can feel like a slippery rope and difficult as this area can feel extremely tender.
tissues to tighten more.
to grasp, but with practise you will get the ■ If pressing on this area makes your
feel of it. mouth water, you’ve gone to far along Stay within your comfort zone
Using a scale of 0 to 10, where 0
■ Work along the muscle from the base the bone towards the chin and are on
is no pain and 10 is excruciating,
upwards. Whenever you feel a tender point, a salivary gland, so move back.
never allow the treatment to
hold with a gentle pinch until the tenderness ■ Continue the pressure until you feel
take you to more than seven.
eases, or for about 90 seconds. a sense of softening. Stop after 90 seconds
■ To work the other SCM, turn your head if this change doesn’t occur. STRETCH
Finish each session with some
in the opposite direction and repeat steps
2-4. Repeat daily for as long as you need to. TEMPLES gentle stretches of the area
you’ve worked on. Try
Your temples are home to large, fan-like
BACK OF SHOULDER temporalis muscles that extend down visualising the trigger point
knot ‘untangling’ itself.
Trigger points found in the upper part on either side of your face, to your jaw.
of the trapezius muscle can cause tension These chewing muscles can become
headaches and headaches stretching around very tight, sometimes to the point CHEST
the ear in the shape of a question mark. that they feel ridged when massaged. The name of the Subclavius muscle
They can also contribute to jaw and neck Trigger points here can form due to indicates its location, which is directly
pain by creating tension in your neck. You stress, the chewing of gum, or prolonged under (sub) your collarbone (clavius).
can work these trigger points by massaging dental work. Symptoms include head, For its size, this tiny muscle can cause a
with your opposite hand, or with a ball tooth and jaw pain, sensitive teeth and disproportionate number of problems.
placed against a wall. eyebrow pain. Trigger points here cause pain in your arm
and into your hand and fingers. When the
■ Using the hand opposite your painful ■ Sit with your elbow supported on a
muscle is tight, for instance as a result of
side, feel for the upper Trapezius muscle, chair arm or a table. Form a soft fist
a lot of computer work, it contributes to
which sits over the top of your shoulder. with your hand and rest your temple
pulling your shoulder forwards.
Place your fingers on your shoulder near area on your knuckles.
the base of your neck. ■ Use your knuckles to probe the ■ Take the hand opposite the painful side
■ Pinch the muscle between your area gently for trigger points. Move across your body, resting your fingers on
fingers and thumb to find trigger points. your knuckles slowly, in circular or the collarbone.
A trigger point will feel tender and pressing brushing strokes. ■ Sink your finger in under your collarbone.
it may create a headache, jaw pain, or ■ When you find a tender spot, allow If the area feels very tight, create space by
neck tension. the weight of your head to sink deeper rounding your shoulder to bring it forwards.
■ When you find a trigger point, hold the onto your knuckles. Remain in this ■ Working very carefully, push your finger
compression here for up to 90 seconds. If position until the tenderness eases, or gently back up towards the bone. You will
pressing causes pain, you can stop if this for 90 seconds. know when you find a trigger point here, as
recedes before the full 90 seconds. ■ Carry on working your knuckles it will feel very tender.
■ Work along the muscle to locate further over the temple area to locate and ■ Maintain gentle pressure until you feel
trigger points and, if you find them, treat treat other possible trigger points. a sense of release, or stop after 90 seconds
them by repeating step 3. if this doesn’t happen.

NATURAL HEALTH 37