Headache Stretch – How to hook the mastoid to release painful muscle knots
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Headache Stretch – How to hook the mastoid to release painful muscle knots

October 28, 2019


I’m Paula Moore the online posture
doctor and in this lecture I’m going to show you how to stretch out those sub
occipital muscles the ones you’ve been working on to remove those stubborn
trigger points really important that after the trigger point work we stretch
the muscle so it doesn’t rebound into short and fibrous again creating the
opportunity for more knots to develop let me show you how this works so to
begin with we want to hook under the mastoid process with the fingers now
you’ll recall the method for finding the mastoid as we come to our earlobes you
find that little Frankenstein bolt that little hole there and then just slightly
back and up you’ll find the round bony prominence the mastoid we’re actually
going to take the fingers hook onto that bony prominence a little bit like that
and use that to stretch the exact place that we’ve just been working on with our
thumbs let’s start by stretching out the right side we’ve found the mastoid
you’ve reached over top using the fingers to grip on the mastoid now we’re
going to stretch along the plane of the muscles now it really helps if you allow
the head to drop forward slightly and slightly to the opposite side you’ll
know exactly where your head needs to be based on where you get the most pull in
the muscle so let’s do that now dropping over now at the same time that you’re
pulling up the opposite arm is reaching for the floor and the idea is that there
are a lot of muscles that attach up here in the skull but also right down to the
shoulder all these muscles here and the great big trapezius muscles the ones
that give us a really stiff sore shoulders so again reaching to the mastoid stretching pulling up 10% of your effort and reaching down with the opposite arm and you can just slowly oscillate with
the head until you feel the really sore bit there’s one for me you’re going to
hold that stretch for five four three two one now if you want I quite like
to do a backwards shoulder roll comes up down and reaching keep the palms up on
the hand and then hold for about 20 seconds when I come out of this I relax
the shoulder first take the hands off the mastoid and come out very slowly it
can be quite sore just go ahead and give those muscles now under the skull
some good squeezes now let’s go ahead and do the other side again we’ve
located the mastoid reaching get the head position right – to allow the head to
just rock back slightly forward slightly to get the right spot if you need to
move your fingers along the skull bone to find a tighter area play with that as
well the more relaxed you are the more the
muscle will let go after 20 seconds release the shoulder release the fingers
on the bone come out slowly yes I can feel those muscles working
give some nice squeezes to relax the muscle now be sure to do the deep neck
stretch when you finish the trigger point work in the neck to prevent
buildup of the knots try it when you’ve got a headache but the best time by far
to do this stretch is daily when you feel good because that
means you’re working preventatively creating permanent flexibility in these
tight suboccipital areas right down to the traps and that means it’s going to
be a lot harder for your body to build up chronic knots that cause headaches now that’s a pretty darn good reason to do this stretch regularly

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  1. Hi Doc! I know I am in the wrong video but this one is recent so you must be active… Im not really in a position to afford lots of test or a visit. Nor would I say I followed your advice so your accountable. A few months back i woke up and had (and have had since) pretty incessant dull shoulder pain in the rotary cuff. When I stretch it out with exercises it feels pretty awesome. But the few times Ive actually spent some time doing sets with different motions, afterwards once the liberation wore off, it was very sore. Is it normal? Will there be some tenderness in the healing ? From what i can tell I either developed tendonites or got a nerve mashed up somewhere.
    Your thoughts would be invaluable.
    Thanks

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