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Working With The Scalenes (myofascial Techniques)

Subscribe for more articles (free): http://Advanced-Trainings.com. Excerpted and condensed from "Advanced Myofascial Techniques" Vols 1 & 2, by Til Luchau. Excerpt originally published in Massag...

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nvibltdfl` qkdhjf|{kt Ov qf` `{dhl{ Qhk tdl`kjkt‖ ljc`ka irfkjqlqfij kjlo` kt qhkn qi w`lv lj fjqkcrl` wlrq fj j{nkri{t jkde , lrn, lja rfo dijafqfijt* Fj qhft fnlc k, qhk ljqkrfir tdl`kjkt lrk crkkj, lja qhk nkafl` lja witqkrfir tdl` kjkt lrk rka* (L`ti fj rka lrk qhk n{td`kt i qhk iir i qhk ni{qh lja ljqkrfir `lrvjx*& Fnlck di{rqktv  Wrfnl` Wfdq{rkt* [tka sfqh wkrnfttfij* <78 nlttlck " oiavsire mlj{lrv)bkor{lrv ?7<<  SI_EFJC SFQH QHK TDL@KJKT Fq ft qhk tdl`ljkt‖ t`ljqfjc, fjd`fjka, lja qf`qka irfkjqlqfij qhlq cfkt rftk qi qhkfr jlnk* Tdl`kjk ft l qrljt`fqkrlqfij rin Crkke, nkljfjc ‐teks„= jkfqhkr wlrl``k` jir wkrwkjafd{`lr* Qhft ljc`ka Qhk tiq qftt{k lja oijkt i qhk jkde , dinwlrka qi l thfw‖t ljc`ka rfccfjc lja {wrfchq nltq* Fnlck di{rqktv Krfd Brlje`fj, (sss*rlje`fj.nkqhia*din&* (sss*rlje`fj.nkqhia*din&* [tka sfqh wkrnfttfij* lrrljcknkjq, fj laafqfij qi nlefjc qhk q hk tdl`kjkt tdl`kjkt wiskr{` tfak.okjakrt tfak.okja krt lja riqlqirt i  qhk jkde, w{qt qhkn fj witfqfij qi l`fcj lja tqlof`f}k qhk {wrfchq dkrfdl` di`{nj, n{dh lt si{`a qhk ljc`ka rfccfjc i l thfw‖t nltq (Fnlck ?&*  Lq `kltq, qhlq‖t his qhk tdl`kjkt {jdqfij {jdq fij shkj qhkv‖rk ol`ljdka*  Shkj qhkv‖rk thirqkr ir q fchqkr ij ijk tfak, qhkfr ljc`ka `kq )rfchq lja ljqkrfir)witqkrfir lrrljcknkjq dlj dl{tk qhkn qi `fqkrl``v ‐teks„ qhk jkde lja {wwkr rfot* Qhft nkljt qhlq tdl`kjkt lrk fji`ka fj qhktk witq{rl` lja witfqfijl` ftt{kt=   Qirqfdi``ft(srvjk irqfdi``ft(srvjkde&ft de&ftlwkrt lwkrtftqkjq ftqkjq lja iqkj wlfj{` qirtfij i qhk jkde, jkde, qvwfdl``v lddinwljfka ov ltvnnkqrfdl` tdl`kjk twltn lja rfcfafqv* (`kq&= Fj hkla.ir slra witq{rkt, qhk tdl`kjkt (lrri (lrris& s& lrk iqkj dijqrldqka* Fnlck di{rqktv  Wrfnl` Wfdq{rkt* [tka sfqh wkrnfttfij* (rfchq (rfchq&= &= L`qhi{ch qhk tdl` kjkt (lrris lrk {t{l``v dkrfdl` kxirt, shkj qhk jkde ft kxqkjaka ir `iraiqfd, qhkfr lq qldhnkjqt nik witqkrfir qi qhk krqkorl` oiafkt dl{tfjc qhkn qi ldq lt jkde kxqkjtirt, {rqhkr wkrwkq{lqfjc qhk `iraitft shkj thirqkjka* Fnlck di{rqktv Laljdka.Qrlfjfjct*din*   Fjoiqhhkla Fjoiqhhkla.birslra .birslrawitq{rkt,lt witq{rkt,lt  sk`` lt qhk ‐aislckr‖t h{nw„ wlqqkrj, qhk ljqkrfir tdl`kjkt lrk iqkj hlra, qfchq, lja thirq, w{``f jc qhk `iskr dkrfdl` krqkorl irslra fjqi l rfcfa`v kxka witfqfij (Fnlck 4&*   L`qhi{ch{t{l``vdijt L`qhi{ch{t{l``vdijtfakrka fakrkadkrfdl` dkrfdl` kxirt, ijdk qhk jkde ft kxqkjaka (lt fj qhk dkrfdl` `irait `iraitft ft qhlq iqkj lddinwljfkt l hkla.irslra witfqfij&, qhk tdl`kjkt dlj okdink dkrfdl` kxqkjtirt* Qhft dhljck fj {jdqfij ft klrj DK hi{rt lq vi{r dijk jfkjd k= lonw‖t ij`fj k ka{dl qfij dk dkjq jqkr kr,, sss sss*l *lon onw* w*di din n <76 nvibltdfl` qkdhjf|{kt (`kq&= Qhk jkrkt i qhk orldhfl` w` kx{t (vk``is& wltt okqskkj qhk ljqkrfir lja nkafl` tdl` kjkt* (nfaa`k&= Jkde riqlqfij dlj ‐tdfttir„ qhk orldhfl` w`kx{t lja lrqkrv fj qhk jlrrisfjc twldk okqskkj qhk tdl`kjkt* (loik&= (loik &= Dinwrkttfij i qhk orldhfl` w` kx{t ov qhk tdl`kjkt ir iqhkr tqr{dq{rkt dlj rkt{`q fj qfjc`fjc, j{nojktt, ir sklejktt fj qhk {`jlr jkrk aftqrfo{qfij lrkl (vk`` is& is&** Fnlckt ; lja 2 di{rqktv Laljdka. Qrlfjfjct*din* Qr lfjfjct*din* Fnlck 3 di{rqktv Wrfnl` Wfdq{rkt* [tka sfqh wkrnfttfij* l rkt{`q i oiqh qhkfr {wwkr lja `iskr lqqldhnkjqt jis okfjc witqkrfir qi qhk lrqfd{`lqfijt qhkv lkdq, nlefjc fq fnwittfo`k ir qhk tdl`kjkt qi di{jqkrol`ljdkk qhk `lde i `kjcqh fj di{jqkrol`ljd qhk witqkrfir jkde (Fnlck 1&* Thirqjktt fj qhk tdl`kjkt sf`` q h{t wkrwkq{lqk lja rkfjirdk qhk dkr fdl` `iraitft*  Qhk tdl`kjkt lrk fji`ka fj iqhkr dijafqfijt lt sk``=   Tdl`kjkt Tdl`kjktlrkibqkj lrkibqkjfjm{rkafjs fjm{rkafjshfw`lth hfw`lth fjm{rfkt,ktwkdfl``vshkj`lqkrl`birdkt lrk fji`ka* (L`qhi{ch sirefjc qhk tdl`kjkt dlj arlnlqfdl``v lfa rkdikrv  rin shfw`lth, nlttlck ft nitq lwwriwrflqk sfqh ‐di`a„ shfw`lth‑ xka,dhrijfd,i`akrfjm{rfkt*Afrkdq  sire ij qhk tdl`kjkt dlj lccrllqk  shfw`lth tvnwqint shkj lww`fka qii tiijlbqkrljfjm{rv,qiilccrkttfk`v, ir fj qhk wrktkjdk i ‐hiq„ shfw`lth tfcjt (n{td{`lr twltn, l{qijinfd ldqflqfij, fjtqlof`fqv, ir c{lrafjc&*<   Okdl{tk Okdl{tkqhktdl`kj qhktdl`kjktl`tilf ktl`tilfa a fj irdka fjtwfrlqfij ov `fqfjc qhk brtq qsi rfot, qhkv lrk iqkj dhrijfdl``v thirqkjka shkj qhkrk lrk rktwfrlqirv ftt{kt, t{dh lt ltqhnl*   Qhktdl` Qhktdl`kjkttql kjkttqlof`f}kqhkoltk of`f}kqhkoltkibqhk ibqhk jkde lclfjtq qhk ltv nnkqrfdl` irdkt i okfjc rfchq. ir `kq.hljaka* Bir qhft rkltij, wkiw`k shi hlofq{l``v {tk qhkfr ainfjljq hlja qi lww`v irdk (t{dh lt <<7 nlttlck " oiavsire nlj{l` qhkrlwftqt&, sf`` hlk tdl`kjkt qhlq lrk iqkj tfcjfbdljq`v qfchqkr ij qhk tfak iwwitfqk qhk ainfjljq hlja*   Qhkakk Qhkakkww`k ww`k{rl``fclnkjqt(Fnlck {rl``fclnkjqt(Fnlck;= ;= qrljtkrtiw`k{rl`, krqkoriw`k{rl`, krqkoriw`k{rl`, lja jiq wfdq{rka, ditqiw`k{rl`& lrk bori{t oljat qhlq ljdhir qhk kjaiqhirldfd ltdfl lri{ja qhk `{jct qi D3, Q<, lja qhk brtq rfo* @vfjc akkw qi qhk tdl`kjkt lja ri{ch`v wlrl``k` qi qhkfr io`f|{k lrrljcknkjq, lrrljcknkjq, q hk w`k{rl` `fclnkjqt dlj hlk kkdqt tfnf`lr qi qhk tdl`kjkt ij qhk l`fc jnkjq lja niof`fqv i qhk oltk i qhk jkde*   Okdl{tk Okdl{tkqhkjkrkti qhkjkrktibqhkorl bqhkorldhfl` dhfl` w`kx{t wltt okqskkj qhk ljqkrfir lja qhk nkafl` tdl`kjkt, drisafjc hkrk dlj kxldkrolqk tvnwqint i jk{riltd{`lr dinwrkttfij (t{dh lt qhirldfd i{q`kq tvjarink&* Sirefjc qhk tdl`kjkt ft fjafdlqka shkj qhkrk ft j{nojktt ir qfjc`fjc fj q hk {`jlr jkrk aftqrfo{qfij lrkl (qhk tnl`` lja rfjc bjckrt lja nkafl` hlja, Fnlck 3&, ktwkdfl``v   shkj tvnwqint sirtkj sfqh irdka fjhl`lqfij (shfdh kjclckt qhk tdl`kjkt& ir jkde riqlqfij (shfdh tdfttirt qhk orldhfl` w`kx{t okqskkj q hk ljqkrfir lja nkafl` tdl`kjkt, Fnlck 2&*  LJQK_FI_ TDL@KJK QKDHJF\[K  Qhktk lrk l`` ciia rkltijt qi f jd`{ak tdl`kjkt shkjkkr vi{ laarktt qhk jkde* Hiskkr, sirefjc qhkn afrkdq`v  mlj{lrv)bkor{lrv ?7<< dlj ok qrfdev* qr fdev* Qhk tdl`kjkt lrk iqkj nirk dijqrldqka dijqrldqka lja akjtkr qhlj qhk qftt{kt lri{ja qhkn* (_ktklrdhkr R* R*  Mljal d`lttfbkt qhk tdl`kjkt lt ‐qijfd„ n{td`kt, nkljfjc qhlq shkj tqrkttka qhkv lrk wrijk qi qfchqjktt rlqhkr qhlj sklejktt, shfdh nlv kxw`lfj  shv qhkv‖rk ti iqkj dijqrldqka*&? Qhk tdl`kjkt l`ti `fk d`itk qi qhk tkjtfqfk jkrkt i qhk orldhfl` w`kx{t (Fnlck ;&*Qhftdinofjlqfijibhlrajkttlja wrixfnfqv qi jkrkt nlekt fq afbd{`q qi {tk ljv akcrkk i wrktt{rk ir t` fafjc  sfqhi{q dl{tfjc rkkrrka jkrk wlfj* Hiskkr, f sk lifa t`fafjc ij qhkn, lja brtq t`ldekj qhk tdl`kjkt ov  lwwrixfnlqfjc lwwri xfnlqfjc qhkfr q hkfr lqqldhnkjqt, sk dlj laarktt q hkn nirk dinirqlo`v lja lq n{dh akkwkr `kk`t* Qi lddinw`fth qhft, okcfj ov drla`fjc vi{r d`fkjq‖t d`fkjq‖t hkla fj ijk hlja ( Fnlck 8&* Sfqh qhk iqhkr hlja, {tk qhk orila qi{dh i tkkrl` bjckr wlat qickqhkr qi kk` ir qhk hlra, `ijcfq{afjl``v l jc`ka ok``fkt i qhk ljqkrfir lja nkafl` tdl`kjkt,m{tqloikqhkd`lfd`klja akkw qi qhk tqkrjid`kfainltqifa* Qhk hlraktq tqr{dq{ rk vi{ kk` hkrk qhlq ftj‖q oijk ft {t{l``v q hk ljqkrfir tdl`kjk* tdl`kjk* Jis `fq qhk hkla, ckjq`v kxfjc qhk jkde lri{ja qhk tqlqfd {`dr{n i vi{r iqhkr hlja* Vi{‖`` kk` qhk (`kq&= Fj qhk Ljqkrfir Tdl `kjk Qkdhjf|{k, {tk l orila, tiq qi{dh qi kjdi{rlck q hk tdl`kjkt lja ` iskr dkrfdl` krqkorlk qi ariw witqkrfir`v (Fnlck 6, rfchq&, lt vi{ kx qhk jkde fj irakr qi t`ldekj qhk tdl`kjkt* Fnlck 8 di{rqktv  Laljdka.  Laljdka.Q Qrlfjfjct*din* Fnlck 6 di{rqktv Wrfnl` Wfdq{rkt* [tka sfqh wkrnfttfij* ok``fkt i qhk tdl`kjkt wrktt lclfjtq  vi{r bjckr wlat lt vi{ ai qh ft5 lww`v   m{tqkji{chwitqkrfir  m{tqkji{ chwitqkrfirwrktt{rkqi wrktt{rkqi rktftq qhk ljqkrfir niknkjq i qhk tdl`kjkt lja `iskr dkrfdl`t* dkrfdl`t* Qh ft dinofjlqfij i kdqirt okjat qhk ljqkrfir tdl`kjkt tdl`kjkt lri{ja vi{r { `dr{n hlja lja kjdi{rlckt qhk dkrfdl`t qi ariw witqkrfir`v, rka{dfjc qhkfr qkjakjdv qislra ljqkrfirfqv ljqkrfirfqv (Fnlck 6&* F qhft kk`t ‐jkrv„ qi vi{r d`fkjq, ir ktwkdfl``v f hk ir thk kk`t qfjc`fjc fj qhk bjckrt ir hljat shkj vi{ lww`v wrktt{rk, rkwitfqfij vi{r qi{dh ti qhlq fq ft dinirqlo`k, {t{l``v ov  thfqfjc thfqf jc t`fchq`v nkafl``v* nkafl``v* Thfq qii lr nkafl``v ir qii hfch, qhi{ch, lja  vi{‖``okjklrqhkdlr  vi{‖ ``okjklrqhkdlriqfalrqkrv iqfalrqkrv,m{c{`lr ,m{c{`lr  kfj, ir lc{t jkrk‑jijk i shfdh `fek afrkdq wrktt{rk* Ekkw vi{r qi{dh orila, tiq, lja tkjtfqfk* Fq thi{`a jkkr ok {jdinirqlo`k qi vi{r d`fkjq* Ijdk vi{ hlk qhk di{jqkrirdkt i kxfij lja witqkrfir wrktt{rk dinirqlo`v fj w`ldk, rktftq qhk qknwqlqfij qi t`fak, j{ack, ir iqhkrsftk nik vi{r bjckrt ij qhk ak`fdlqk tdl`kjkt* Fjtqkla, slfq ir qhk oiav  qi rktwija* Lqkr qhrkk qi tfx orklqht,  vi{‖``  vi{‖ `` qv wfdl``v kk` qhk tdl`kjkt lja `iskr dkrfdl`t kltk lja ariw witqkrfir`v lt qhk qftt {kt tiqkj lja qhk witqkrfir`v jkri{t tvtqkn lalwqt* Qhft ft qhk tfcj qhlq fq‖t IE qi nik qi l jks witfqfij* Ovrk`kltfjcljanifjcvi{r {`dr{n {`dr{ n witfqfij (rlqhkr (rlqhkr qhlj ov  t`fafjc&, vi{ dlj qhkj sire hfchkr ir `iskr wlrqt i qhk tdl`kjkt* Bkk` ir `kq)rfchq ltvnnkqrfkt fj qhk tdl`kjkt, lja fj qhk q hk akkwkr w`{rl` `fclnkjqt (Fnlck;&ijdkqhktdl`kjkt‖qijkft rka{dka* L`qkrjlqfk`v, L`qkrjlqfk`v, vi{ dlj thfq  vi{r {`dr{n t` fchq`v `lqkrl`, `lqkrl`, laafjc l ofq i dkr fdl` tfakokjafjc lri{ja  vi{r bjckr wlat qi lddktt qhk nkafl` lja witqkrfir tdl`kjkt ( Fnlck <7&*  Slfq ir rk`kltk lja tiqkjfjc fj kldh w`ldk* Tqlv fj krol` dijqldq sfqh  vi{r d`fkjq loi{q ljv rkkrrka jkrk wlfj*Okwlqfkjq5slfqbir wlfj*Okwlqfkj q5slfqbirqhkrk`kltk qhkrk`kltk** I di{rtk, vi{‖`` sljq qi sire  qhk tdl`kjkt ij`v lqkr vi{‖k aijk iqhkr wrkwlrlqirv sire qi slrn {w qhk i{qkr `lvkrt i qhk jkde, lja qi ldd{tqin vi{r d`fkjq qi vi{r qi{dh* Okbirkvi{jfth,okt{rkqis Okbirkv i{jfth,okt{rkqisire ire qhk tdl`kjkt ij oiqh tfakt5 f vi{ bja ltvnnkqrfdl` wlqqkrjt, q hk lni{jq i  qfnk vi{ twkja ij kldh tfak sf`` ok afkrkjq* Bfjfth vi{r tdl `kjk sire  sire   sfqh fjqkcrlqfk, ol`ljdfjc, tiiqhfjc qkdhjf|{kt5 kkj f vi{ lifaka wrkttfjc afrkdq`v ij qhk jkrkt i qhk orldhfl` Tfakokjafjc l``ist lddktt qi qhk nkafl` (rka& lja witqkrfir (crkkj& tdl`kjkt* Fnlck di{rqktv Wrfnl` Wfdq{rkt* [tka sfqh wkrnfttfij* w`kx{t, sirefjc qhk qijfd tdl`kjkt dlj ok tvnwlqhkqfdl``v ldqflqfjc rlqhkr qhlj wlrltvnwlqhkqfdl``v dl`nfjc* ‐NIQHK_ DLQ„ QKDHJF\[K Fj laafqfij qi qhk tdl`kjk sire  aftd{ttka, l qkdhjf|{k sk dl`` qhk ‐Niqhkr Dlq„ ft nkljq qi dl`n qhk qftt{kt i qhk jkde* Vi{‖k tkkj shlq hlwwkjt shkj l niqhkr dlq wfdet {w hkr efqqkj ov qhk tdr{ i fqt jkde‑qhk klrj DK h i{rt lq vi{r dijk jfkjd k= lonw‖t ij`fj k ka{dl qfij dk dkjq jqkr kr,, sss sss*l *lon onw* w*di din n <<< Vi{ dlj tkk qhktk qkdhjf|{kt fj Nlttlck " Oiavsire‖t  afcfql` kafqfij, shfdh bklq{rkt l faki d`fw brin laljdka.qrlfjfjct*din‖t laljdka nVibltdfl` qkdhjf|{kt aa lja tknfjlr tkrfkt* qhk `fje ft llf`lo`k lq oiqh nlttlckljaoiaVsire*din lja lonw*din* Fnlckt <<.<4= Qhk ‐Niqhkr Dlq„ qkdhjf|{k ft lj kkd qfk dinw`knkjq qi tdl`kjk sire, tfjdk fq ft of`lqkrl`, witqkrfir, orila, t{wkrbdfl`, lja dl`nfjc (fj dijqrltq qi qhk tdl`kjk qkdhjf|{k‖t ijk.tfaka, ljqkrfir, id{tka, akkw, lja tqfn{`lqfjc dhlrldqkrft qfdt&* Sfqh vi{r ldqfk hlja, ckjq`v clqhkr qhk t{wkrbdfl` lja akkw dkrfdl` ltdflt (crkkj& witqkrfir`v5 vi{r iqhkr hlja ft tfnw`v nijfqirfjc lja t{wwirqfjc* Fnlckt <<,