Osteopath: My 10-second 'nervous system hack' for INSTANT shoulder and neck pain relief
But now a leading osteopath has spilled his secret for easing neck and shoulder relief in a matter of seconds: The 'Fold & Hold' method.
Brendon Talbot, from Canada, specialises in bone and muscle tissue and regularly shares his tips for releasing tension, treating neck 'humps', and easing aches and pains on TikTok.
And not only has this new trick proved popular, but those who have tried it have reported 'incredible and immediate' results.
'If you're someone who experiences pain or tightness at the top of your shoulder blade - maybe you feel tension when you look down or rotate your head to one side - it's possible this muscle right here [levator scapula] is irritated,' he said in a video.
'Chronic tension through this muscle can negatively impact your cervical spine mobility, contributing to headaches, migraines, TMJ dysfunction or dizziness.
'Poor posture, stress or shoulder dysfunction are some common causes of this issue.'
'Although simply stretching this muscle does not create long-lasting change, here's something you can try.'
1. Start by tracing the scapula towards the spine until you reach the top corner - or until you find your tender spot.
2. From here we are going to use a Fold & Hold technique to gently reset the muscle tone by working with the nervous system rather than against it. This decreases tension through the sensory receptors and can downregulate the pain.
3. Hold this for 20-90 seconds or until the pain turns to pressure.
4. From here, maintaining the same pressure, bend the head forward and away from the shoulder blade to lengthen the muscle.
5. Take three to five deep breaths, relaxing into each exhale for a greater stretch.
6. Gently release and re-check mobility.
Brendon said this 'positional release' method is used in manual osteopathic treatment and helps relieve muscle and tendon irritation by reducing excessive tension and restoring normal function.
'It is a form of strain-counter strain, where you shorten the irritated muscle and hold it in a relaxed position to allow the body to reset muscle tone and pain perception,' he said.
'You're technically "tricking" your nervous system! This "folding" removes strain from the Golgi tendon organs (GTOs) and muscle spindles, which are sensory receptors responsible for muscle tension regulation.'
He said this position is held for 20-90 seconds to allow the neuromuscular system to adjust. This, he added, gives the body time to recognise the reduced strain and downregulate the pain response.
'The muscle spindles stop signaling excessive tension, which reduces protective guarding and pain perception,' he said.
'The autonomic nervous system (ANS) shifts toward a parasympathetic state, decreasing overall muscle hypertonicity.'
Many who tried the method reported great success.
'My neck has been hurting for weeks - constantly feels like a crick in my neck. I tried this and it was the only thing that has helped! Thank you so much,' one wrote.
'Wow that actually helped,' added another.
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