Week 4 of 6 · Open
Front-of-neck and breathing
A forward-head posture shortens the muscles at the front of the neck — sternocleidomastoid and scalenes — and locks the upper rib cage. That restriction can refer into the ear and worsen tinnitus. This week we open the front.
SCM stretch
30 seconds each side, twice a daySit or stand. Drop your right ear toward your right shoulder, then slowly rotate your face up and to the right, as if looking at the ceiling. You should feel a stretch down the left side of your neck.
Scalene stretch
20 seconds each side, three angles, once a dayAnchor your right collarbone down with your right hand. Tilt your head to the left. From there, rotate your chin gently up. Three angles produce three subtly different stretches — explore.
Diaphragmatic breathing
5 minutes, twice a dayLie on your back, one hand on chest, one on belly. Breathe in through the nose for four counts, feeling only the belly hand rise. Out through the mouth for six. The aim is to retrain the diaphragm — accessory neck muscles should not be doing your breathing.
If scalene work causes pins and needles in the arm, stop. That can indicate thoracic outlet involvement and needs assessment.