Lesson 2: Addressing Tension

  • The vagus nerve directly and indirectly influences muscular tone, particularly in the neck and shoulder region.

    Two key muscles involved:

    • The trapezius

    • The sternocleidomastoid (SCM)

    When these muscles are dysregulated, they can contribute to:

    • Chronic neck tension

    • Headaches and migraines

    • Postural imbalances

    • Shallow or restricted breathing

    • Ongoing nervous system activation

Your vagus nerve tells most of the muscles in your body when to constrict, release, move, and relax and settle. This happens via the autonomic system and is out of your control.

Your vagus nerve innervates the trapezius and the sternocleidomastoid (SCM). These are the only skeletal muscles below the face and head that are not innervated by spinal nerves. This is why when we are stressed, our shoulders seem to sneak up to our ears. And when we treat this are with massage, these muscles seem respond differently.

Dysfunction through the cranial nerves contributing to a lack of proper tonus in the trapezius and SCM muscles are often involved in more than pain and stiffness. They have been found to contribute to migraine headaches; forward head posture; breathing difficulties; chronic fight, flight, freeze ; and a shortened life expectancy. -This means that dysfunction in either of these two muscles leads to dysregulation and disconnection.

The trapezius muscles are a pair of thin, flat, trapezoid-shaped, superficial muscles covering a large area of the back of the neck, shoulders, and torso. They originate on the occipital bone, and attach to the spinous processes of the shoulder blades and the spinous process of each vertebra of the cervical and thoracic spine (in the neck and torso). 

The sternocleidomastoid (SCM) muscles attach to the tip of the mastoid process of the temporal bones along the sides of the skull just behind the ears. Then the muscle splits into two “bellies” that wrap diagonally forward and down, with one part attaching to the top of the sternum (breastbone) and the other part to the medial section of the clavicle (collarbone). They pull the head at slightly different angles, and they also contribute to the rotation of the head.

The complicated coordination of tension and relaxation of the muscles that turn our heads requires precise muscle control. This is programmed into our nervous system in such a way that we do not have to think about the mechanics of it. When something catches our attention, we automatically focus our eyes on it. The movement of our head follows the direction of our eyes, and then the movement of our body follows the movement of our head.

Turning the head to either side should be an even, well-coordinated movement, without stops or jerks and without deviation from a smooth curve. Ideally, the head should be able to turn ninety degrees or slightly more. Give it a try and notice if you hold tension.

Turn your head to the right and note any tightness or tension, note any tightness or tension. If you have pain on the opposite side your head is turning the problem is likely your cranial nerve and the trapezius and SCM.

If we have pain in our neck on the same side our head is turning toward, it is most likely coming from another muscle, the levator scapulae (“shoulder-blade lifter”). The levator scapulae (nicknamed the “stiff neck” muscle) and reaches down from the top vertebrae to the shoulder blade along either side of the neck.

With chronic tension or weakness of these muscles, we end up with forward head posture which reduces our breathing capacity. Reducing breathing capacity means increasing anxiety, general fatigue, and low energy levels. Forward head posture also puts pressure on the heart and crowds the blood vessels that go to and from the heart and carry blood up to the head. Compressing these vessels would diminishing blood supply to the face, parts of the brain, and the brainstem.

Movement Awareness Practice

  • Gently rotate your head from side to side.

    Observe:

    • Is the movement smooth or interrupted?

    • Do you notice tightness or asymmetry?

    • Is there discomfort on one side more than the other?

    Ideally, the head should rotate fluidly to approximately 90 degrees in each direction.

    Half Salamander Exercise

    1. Sit or stand comfortably

    2. Keeping your head facing forward, move your eyes to the right

    3. Slowly tilt your head so your right ear moves toward your right shoulder

    4. Hold for 30–60 seconds

    5. Return to center

    6. Repeat on the opposite side

    Variation

    • Look to the right

    • Tilt your head to the left

    This variation often increases range of motion.

    Full Salamander Exercise

    1. Come onto hands and knees

    2. Find a neutral position for your head and spine

    3. Move your eyes to the right

    4. Gently side-bend your head and spine in that direction

    5. Hold for 30–60 seconds

    6. Return to center

    7. Repeat on the left

    Stiff Neck Reset

    1. Lie on your stomach

    2. Prop yourself up on your elbows

    3. Turn your head to the right and hold for 60 seconds

    4. Return to center

    5. Repeat on the left

    Twist and Turn Exercise

    1. Sit upright

    2. Cross your arms lightly in front of your body

    3. Rotate your shoulders side to side

    Perform in three positions:

    • Elbows low (upper trapezius)

    • Elbows at chest height (middle trapezius)

    • Elbows lifted (lower trapezius)

    Repeat each position three times with ease and fluidity.