"Dizzy" Stretches - Brain & Nervous System Disorders Message Board

rgraf8 · 12-03-2002, 01:43 PM

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).]

angel444 · 12-03-2002, 10:34 PM

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

12-04-2002, 07:13 AM

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

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

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

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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rgraf8 · 12-04-2002, 11:28 AM

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 ****ed 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 ****.

Kamden · 12-05-2002, 10:19 AM

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