Top 3 Most Underrated Parts of the Body to Release Tension
It’s extremely common for people to experience pain or stiffness in the neck, shoulders, or back, and try to solve it by getting these areas massaged. But often, the place where we feel pain isn’t where the problem is. Neck, shoulder, and back pain can be downstream effects of problems elsewhere in the body. In this article, I want to share the top 3 most underrated parts of the body to massage and release tension. These are areas that, when worked on, can have profound benefits for the whole body, often resolving symptoms in other places. I’ll talk about why these areas are so significant and how you can use techniques from Craniosacral Therapy and Myofascial Release to work on them yourself.
How do Craniosacral Therapy and Myofascial Release Help Relieve Tension?
Craniosacral Therapy and Myofascial Release are two alternative therapeutic approaches often used to relieve tension and promote overall well-being. While they are distinct modalities, they share some common principles in addressing tension in the body.
Craniosacral Therapy:
Principles: Craniosacral Therapy is based on the idea that the craniosacral system, which includes the brain and spinal cord, has a rhythmic movement and a subtle energy called the craniosacral rhythm. Tension in the body can disrupt this rhythm, leading to various physical and emotional issues.
Technique: Practitioners use gentle, non-invasive touch to evaluate and release restrictions in the craniosacral system. They focus on the head, face, spine, and sacrum.
Benefits for Tension Release:
- It helps balance the autonomic nervous system, reducing the “fight or flight” response and promoting relaxation
- Releases tension and restrictions in the connective tissues surrounding the brain and spinal cord
- It may alleviate headaches, migraines, and stress-related symptoms
Myofascial Release:
Principles: Myofascial Release focuses on the fascia, a connective tissue that covers muscles, bones, and organs. Tension and restrictions in the fascia can lead to pain and discomfort.
Technique: Practitioners use gentle, sustained pressure and stretching techniques to release adhesions and restrictions in the fascia. This can be done through hands-on manual therapy or with the help of specialized tools.
Benefits for Tension Relief:
- Enhances flexibility and range of motion by releasing fascial restrictions.
- Alleviates chronic pain conditions, such as fibromyalgia and myofascial pain syndrome.
- It helps reduce muscle tension and tightness, which can be caused by stress, injury, or poor posture.
Both therapies aim to address tension in the body, but they do so through different means. Craniosacral Therapy focuses on the craniosacral system and its rhythm, while Myofascial Release targets the fascia. The specific benefits of each Therapy can deviate from person to person, and some individuals may find one approach more effective than the other for their specific issues.
#3 The Jaw
Chronic jaw tension, often referred to as Temporo-Mandibular Joint (TMJ) disorder, is pretty common these days. More and more people are experiencing locking, popping, and clicking of the jaw and even grinding of the teeth at night. TMJ dysfunction is often a result of emotional stress; when we’re in situations where we don’t feel safe to express ourselves, we may unconsciously clench our jaws. We “bite our tongue” or “swallow our feelings”. In this way, the jaw can be like the lid on a pressure cooker, preventing emotions from moving out of the body.
This unconscious tendency can have ripple effects in other places. When the jaw is tense, it compresses the bones of the cranium, which can prevent cerebrospinal fluid from thoroughly flushing out the brain and spinal cord. The jaw is also surrounded by many lymph nodes, so any restriction in the masseters – the thick muscles under your cheekbones – can impact lymphatic drainage. All of this can lead to headaches, neck pain, shoulder pain, poor sleep quality, and more.
Try This Exercise for Jaw Relief
Start by laying your hands over your jaw so the tips of your fingers rest just underneath your cheekbones. Start to sink into the soft tissue, using a degree of pressure that feels good for your body. After a couple of minutes, you’ll feel a superficial layer of tension release and your fingers will sink in deeper. At this point, apply traction, pulling the muscle down towards your feet. Hold until you feel any resistance give way and the tissue becomes softer and more pliable.
#2 The Collarbones and Sternum
This is often untreated and overlooked but immensely powerful part of the body for many reasons. Your heart is surrounded by connective tissue called the pericardium, which in Chinese Medicine is referred to as the “Heart Protector”. When we experience heartbreak, betrayal, or fear of abandonment, the pericardium can constrict around the heart. So we often hear of someone having a “closed” or “hardened” heart. The pericardium has ligaments that attach to the back of the sternum. What this means is that when pressure is applied to the sternum, the pericardium can relax, literally opening your heart.
The sternum and collarbone area are also the site of major lymphatic ducts, where all the cellular waste from the head and neck is drained. Restriction in this area can inhibit lymph flow and result in congestion, headaches, pressure behind the eyes, and brain fog. It can also pull the shoulder blades and upper spine in to a rounded position, creating shoulder pain and upper back pain.
This area is also in the pathway of the famed Vagus nerve, which regulates heart rate, respiration, and hormones, and puts the brakes on your “fight, flight, or freeze” responses. Just a gentle hand on this part of the body can be profoundly soothing for the nervous system when you’re feeling stressed.
Try This Exercise for Collarbone and Sternum Relief
Find a flat surface large enough for you to lay down on that’s elevated at least a foot above the ground. For example, a bed, table, bench, or dock. Lay face down on the surface with the edge of it just beneath your collarbone, and let your head, neck, shoulders, and arms hang off the edge. Breathe deeply and as you exhale, feel the pressure sinking deeper into your chest and sternum. Let your arms completely relax. Stay in this position for about 5 minutes, and slowly rise, feeling more spaciousness in the chest, more relaxation in the shoulders, and more capacity for breath.
#1 The Diaphragm
The respiratory diaphragm has a wide range of influences in the body beyond just breathing. The diaphragm is a dome-shaped muscle that attaches to your mid-spine and the bottom of your sternum, wrapping around the inside of your ribs. Through the fascia, it connects to your lower back, deep hip muscles, and to your stomach, liver, and kidneys. The largest blood vessels and lymphatic ducts in the body–along with the aforementioned Vagus nerve–all pass through openings in the diaphragm!
Similar to the jaw, the diaphragm is one of the first responders to emotional stress. When something intense happens, we often unconsciously brace our core and hold our breath. With all the connections the diaphragm makes, it’s easy to see how chronic restriction in this area could lead to a myriad of problems. The silver lining is that working on the diaphragm can help with muscular, nervous system, and digestive issues all at once.
Try This Exercise for Diaphragm Relief
Lay down on your back and place a hand on your abdomen. Have about half your palm covering the bottom of your sternum and ribs, and the other half in the soft tissue beneath the sternum. Gently sink in. You’ll start to feel that the tissue wants to move in a certain direction, may be side to side, up and down, maybe it wants to twist and spiral. Allow your hand to follow the small movements. Continue to just listen and gently follow the tissue as you feel your mind slowing down and your body relaxing. Rest in this hold for however long feels right.
Final Thoughts
The jaw, diaphragm, and collarbone/sternum area are all highly sensitive to emotional stressors. They all bridge multiple body systems, which means the health of these areas can have widespread ripple effects throughout the body. I encourage you to be creative and devise your own techniques for working on these areas. Since they’re so significant for the body, any attention you give them will have enormous benefits. To learn more about tension release techniques, consult with a massage therapist who does body work at Heart Spring Health.
Sources
- Breit S, Kupferberg A, Rogler G, Hasler G. (2018) “Vagus Nerve as Modulator of the Brain-Gut Axis in Psychiatric and Inflammatory Disorders” Front Psychiatry. PMID: 29593576; PMCID: PMC5859128
- Bordoni B, Zanier E. (2013) “Anatomic connections of the diaphragm: influence of respiration on the body system” J Multidiscip Healthc. PMID: 23940419; PMCID: PMC3731110
- Gumenick, Neil (2014) “The Heart Protector” https://acupuncturetoday.com/article/32940-the-heart-protector
Ken is a licensed massage therapist and certified personal trainer committed to helping patients resolve long-standing chronic symptoms and feel their best. His comprehensive approach to bodywork addresses all parts of the body holistically. In seeking answers for his own aches, pains, and anxieties, Ken found many high-level mentors in the fields of bodywork and training and learned many of the skills necessary to bring bodies back to balance and coherence. He specializes in Craniosacral Therapy, Myofascial Release, Visceral Manipulation, functional biomechanics, and posture training. Ken received his massage license from East West College and certifications from Moving Mountain Institute, Upledger Institute, Functional Patterns, and the American Council on Exercise. Learn more about Ken Stern
