http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2953353/

I do it and it work, my scalene feel soooo relaxed and my symptoms are much better after 5 weeks.

I do only the exercice 2, but every hour lol.

I have nva tos. I think this exercice reverse the hypertrophy of the anterior and medium scalene.

Good to read about that exercise is helping you.

And the 5 weeks time frame is good to know for others that might want to try it. These things do take time, but I think it is worth it.

I'll post my drawings of similar exercises.




lay on foam roll w/ arms to the sides

Boytos, I remember your initial posting of that article, and must thank you. I've not had great results with the exercies myself, but the article subject had upper plexus compression whereas I have lower I believe.

However, this did give me an excellent resource to discuss with my physio, and I we may even follow up to have contact with this Postural Restoration Institute to see if they have a programme for lower plexus compression.

Jomar - great pictures

The most importants things are :

- keep your feet stucked on ground, shoulder width apart, legs at 90°
- squeeze your buttocks (and only) : it's very, very, very important.
- Your shoulders must be 200% supported : very, very important.
- Take a position that relieve neck tension at maximum if your not confortable at start.
- Take a big ball, i think it's better. <75cm don't support shoudlers (i'm 5'7). 55 sucks, and i'm fit. But 65 cm is not that bad.

And breathe through the belly and don't move anything for 1 minute. Eventually do it again 15 minutes later, and wait 1 hour or 2 to did it again.

The more is better here. Realy. After some days you will start to feel your 'upper' scalenes light & weak.

If you think to have a probleme in the lower plexus, make your scapula supported too. So you may need a bigger ball.