Hi everyone. Thought I'd take a minute to post these stretches before things get real crazy between work and the holidays. I've gone through 7 physical therapy sessions for my vertigo, tinnitus, headaches, blah, blah, blah and am starting to feel much better. I usually feel horrible right afterwards but rebound and feel better the next day. I go in this monday for trigger point injections where they needle the active spots. My physical therapist says its been awhile since he's seen as many active locations as they've found in my back and neck. Anyway, for those of you who cant get to a therapist, here are some stretches to try. Perform 3 to 5 times a day, performing each set 3 to 5 times and hold for 3 to 5 seconds. Always return your head to a neutral position. A LIGHT stretch is all your looking for and please still see a physical therapist.

SHRUG AND RELAX - In a seated position, shrug your shoulders toward your ears, hold for 3 seconds and relax.

CERVICAL RANGE OF MOTION -

Drop chin to chest. Look into chest to extend the stretch. (neutral)

Chin up, look to sky. Look up and beyongd to extend the stretch. (neutral)

Tilt head to left, ear down toward the left shoulder. Move eyes to the left side and look down toward hip to extend stretch. Repeat on the right side. (neutral)

Turn head to the left, looking over shoulder. Move eyes to the left and look behind to extend the stretch. Repeat to the right side.

TRAPEZIUS (front and middle) STRETCH - Tilt head to the left, ear down toward the shoulder as above. Bring left arm up and over head with palm toward sky. Elbow bent, rest forearm on head. This is enough to extend the stretch. Now turn head slightly to the left and move eyes to the left and look toward left armpit. Slowly bring chin to chest. Return to a neutral position and repeat on the right.

LEVATOR SCAPULA STRETCH - Seated or standing, turn head to the left at about 45 degree angle. Drp chin to chest. Chin should be aligned with left chest. Return to neutral and repeat on right.

SCALENE STRETCH - Seated or standing, turn head to left at about 45 degrees. Chin up, look to the sky. Slightly tilt head to point chin a bit further to the left and pucker mouth so stretch is felt in front of neck (don't let anyone see you doing this one, you'll look stupid). Return to neutral and repeat on other side.

RHOMBOID STRETCH - Seated or standing, bring right arm straight across and against chest. Hold right elbow with left hand. Turn head to look over left shoulder, then drop chin to chest. Return to neutral and repeat on other side.

THORACIC AND NECK STRETCH - Standing, clasp hands behind back. Squeezing wing blades/shoulder blades/scapulus together and look to sky. Hold and return to neutral. Now, give yourself a hug, arms crossed over chest, each hand grabbing the opposite shoulder. Drop chin to chest and hold.

I've found these to help if done properly. They take a while to get used to but can be done within 1 - 2 minutes. I hope they help someone.

[This message has been edited by rgraf8 (edited 12-03-2002).]

thank you for taking the time and yes they you just helped someone.......me thank you

Hi rgraf8,

I am so glad to hear someone is getting relief from this awful "illness"!
I suffer from the dizzys and I hate it more than anyone can imagine. Of course you can probably understand.
You said you suffered from vertigo, tinnitus, headaches. I too suffer from the same, but I also have the feeling of being off-balance. Did you have that?
I am soooo tired http://www.healthboards.com/ubb/tired.gif of this as you can well imagine.
My question is did you have to see a neurologist first or did you just go to a physical therapist?
My doctor has been treating me for several years with meds because I became depressed a few years ago because not one doctor could find anything wrong with me.I started having dizzy spells about 12 years ago and saw a neurologist, two ENT's a specialist had 3 ct scans, 2 mri's and nothing was wrong with me http://www.healthboards.com/ubb/dizzy.gif I will have good days but most are not that good. I am a chronic worrier and have a lot of anxiety which doesn't help.
Sorry to ramble on but I am having a couple of bad days here and I don't to deal with this anymore especially with the holidays http://www.healthboards.com/ubb/frown.gif
ANyway thanks for listening and hope that you continue to do well with your therapy and that your problem goes away for good.

Deb

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You're welcome Angel444. Most people with similar conditions will hopefully be amazed at how well the stretches can make you feel.

Hello Deb. Sorry to hear that you suffer from similar symptoms as I. To answer your question, yes, in addition to the above, I suffer from the constant off-balance feeling along with hearing loss (high frequency), ear fullness, shoulder blade pain and arm numbness. I've also done the CT Scan, MRI, blood work, ENG, hearing test, etc. just to be told there is nothing wrong (this is actually a good thing) and know how frustrating it can be. I'll never forget the one day my ENT told me I had meniere's syndrome (turns out he didn't have a clue, what an A-Hole) and I actually broke down and cried in the parking lot. I'm a relatively young man (39) who up until 8 months ago was very physically active in the martial arts, snow sports and hiking. I've broken just about every bone, experienced allot of pain, but to be told I have an incurable, cronic condition, it was too much. That's when I got pissed and wouldn't accept a diagnosis by a doctor that just didn't seem to give a crap and couldn't answer any of my questions. That's also when I started my extensive search on the internet, through medical books, and from places like this forum (thanks again Kamden) to find out what else could be causing the problem. Please read some of the other posts hear to learn about myofascial pain syndrom and trigger points (muscle knots). I ended up making an appointment with a neurologist to rule out any neurological problems or diseases like epilepsy and MS (you should too) but he started to describe this muscle disorder (MPS). After some poking and proding he believes that I have active trigger points all throughout my neck and upper back and that current research shows how problems with the neck muscle can impact the inner ear. That's why allot of whiplash victums end up balance problems. Anyway, most respond well to physical therapy where the knots are "rubbed" out and the muscle is streched. At first, my insurance wouldn't pay for it so I was given the above stretches which made me feel better. Not great, but better. I've now started the physical therapy. I still have bad days, so so days but am starting to sprinkle in some great days. Unfortunately, therapy has opend up the flood gates and my back and arm are constantly on fire. Sometimes you need to get worse before you get better and they swear it's a good sign. I start a process called trigger point injections on monday which can be thought of as aggresive accupuncture where they take small needles to break up the knots. It's supposed to be extremely effective so I have my fingers crossed.

Well that's my story in a nutshell. Didn't intend to go on that long but I hope it helps. I see you live in SE PA also so get ready for that low pressure system. Thay always make me feel like ****.

rgraf8, You are welcome! I am SOOOOO happy you are getting some relief. I am not one who would take a diagnosis such as menieres well either, and I do alot of research on my back and neck problems too. I also broke down crying from frustration at my symptoms not really having a definite diagnosis, and finding no relief. I felt like I was going crazy. I am glad you can now help others in the same predicament as you and I were. Sorry i have not been on here much with the holidays coming and an ill family member. I will be back more after x-mas. Kamden

Just wanted to get this back up top for anyone having similar muscular problems. Try them, they help.

I am wondering if I might have the same thing... PLEASE help me distinguish. I have had this 'dizzy'-like feeling for about as long as i can remember, but i guess having it i have just thought it was normal or just the way I was. Recently, with symtoms getting much worse, i have decided against this- this can't be normal to feel so out of it and in pain. These are my symtoms:
-Dizziness and feeling out of it (sometimes i'll just realize i've been off in my own world for a long time in school and other times)
-headaches... i have lots of pressure in different areas of my head, pain sometimes worsening
-sinus... my head always feels like i have sinus pressure, and have stuffy nose
-neck pain... my neck is always in pain, especially at the base of my skull. Those points on the side are very sore when i push on them, and seems to add much discomfort throughout my head, but at the same time possibly making my dizzy symtoms better
-hypothyroid... was diagnosed with this back in about november 2002, medicine didn't seem to help so i quit taking it and now am taking medicine for my adrenal glands for another doctor who is an acupucturist/chiropractic
-Magnesium deficiency- diagnosed by a doctor in St. Louis
-very fatigued... my whole body is always very tired and weak feeling, the same feeling you'd get after working out very intensely or running long distance. Feet fall asleep easily. Also, my arms are weak/fatigued and my hands get numb/tingly on and off and also go from sweaty and clammy, to very dry.
-eyes weak... easily become tired, like eye strain. Am planning on trying to get contacts.
I was also diagnosed with Candida about the same time as hypothyroid. This is yeast growth in the stomach that feeds off of sugar and yeast. I am not supposed to eat sugar or very many carbs., as they turn into sugar. I do think that this has enabled some relief from my stomach pain, but my dizzyness and headaches are still there very much so. I am in the 11th grade, and have always made very good grades in school until last year when these symtoms all worsened. Around the same time that they got worse, i was also going through depression because of being moved to a different school. I am being stronger emotionally now, but I am really just pretty numb from feeling this way for so long. I have difficulty concentrating or thinking well, especially in classes such as Algebra 2 where it takes brain power. I did not mean to make this post so long, i just need someone to help me. I am currently going to a Alternative Medicine doctor who does acupuncture on me once a week, and taking medicine for Candida, adrenals, Magnesium, and flax-seed oil for dry skin. My youth pastor's 17-year old sister was just diagnosed with a brain tumor, and she was having headaches and diabetic-like symtoms. This made me go back to the possibility of myself having something like a brain tumor. Anyone's input would be great. I've had accidents with 4-wheelers and other things, also, and broken both of my wrists. Hernea surgery. Just for you to take into consideration. -Thanks , and all of your prayers would be greatly appreciated. God bless you all.