The Problem With “Fixing” Posture

Why effort-based posture doesn’t last

In a world obsessed with correction, we’ve been taught that better posture comes from trying harder: sit up straighter, pull your shoulders back, brace your core, stretch more, stretch longer. The problem? Muscles don’t actually change through force. They change through learning.

This is where somatic movement offers a completely different—and often more effective—approach.

Somatics focuses on relaxing muscles rather than correcting posture. Instead of telling your body what it should do, you give your nervous system the space to notice what it’s already doing. From there, change happens naturally. Not instantly. Not dramatically. But deeply and sustainably.

Why Muscles Stay Tight

Muscle guarding vs weakness

Most chronic tension isn’t caused by weakness or poor discipline. It’s caused by muscles that are stuck in a constant state of contraction due to stress, injury, habit, or simply the pace of modern life. Stretching a muscle that’s already clenched is like pulling on a rope that’s tied in a knot—you might feel something, but you’re not actually undoing the problem.

How Somatic Movement Works

Resetting muscle resting tone through awareness

Slow, mindful lengthening works differently. In somatic movement, you gently contract and then slowly release a muscle, teaching the brain that it’s safe to let go. The goal isn’t to stretch farther—it’s to feel more. That awareness is what allows the muscle to reset its resting tone.

How relaxed muscles organize posture naturally

This is why posture doesn’t need to be “held.” When muscles learn how to relax, posture organizes itself without effort. Your body already knows how to stack itself efficiently. It just needs permission to stop gripping.

Why Slow Movement Feels So Hard

Productivity culture and the nervous system

The pace matters more than we want to admit. In a culture where everything moves fast—scrolling, working, exercising, even “recovering”—slowing down can feel almost painful for the brain. You might feel impatient, restless, or even annoyed when asked to move slowly. That discomfort isn’t a sign you’re doing it wrong. It’s a sign your nervous system isn’t used to being listened to.

And sometimes, when you move slowly, things feel… strange. Jerky. Shaky. Uncoordinated. That can be unsettling if you expect smooth, controlled motion. But those micro-shakes are actually a good sign. They mean your brain is reestablishing communication with muscles that have been on autopilot for years. It’s your nervous system learning a new option: release instead of brace.

This process looks nothing like forcing a stretch or “correcting” posture in a mirror. It looks small. Almost boring. But the effects are powerful. Less pain. More ease. Movement that feels lighter instead of effortful.

Why small, slow change creates lasting results

True change doesn’t come from doing more—it comes from doing less, with more awareness.

In a fast world, slow movement is revolutionary. Giving your body time to unwind isn’t laziness or avoidance; it’s intelligent care. When you stop trying to fix your body and start teaching it how to let go, posture, strength, and comfort follow naturally.

Sometimes the most productive thing you can do for your body… is slow down.

If you’ve spent years trying to fix your posture without relief, your body isn’t failing—it may just be holding too much.

At Breathe., we use nervous-system–informed physical therapy and somatic movement to help the body release tension instead of bracing against it.

Learn how our whole-body approach supports posture, comfort, and ease—without forcing or correction.

Healing Isn’t About Fighting Your Body

Why safety matters for women with autoimmune disease

For women living with autoimmune disease, healing isn’t about forcing the body to cooperate. It’s about creating safety. Sometimes the most supportive thing you can do is slow down, soften, and allow your nervous system to remember that it doesn’t have to fight all the time.

If you’re living with autoimmune disease and feel like your body is always on edge, you don’t have to figure this out alone.

At Breathe., we take a whole-body, nervous-system–informed approach to care. Our work isn’t about pushing harder — it’s about creating safety, awareness, and support so your body can do less fighting and more healing.

Learn how pelvic health physical therapy and somatic movement may support your nervous system.

Breathe. is unique! Integrative physical therapy for women. Private, personalized care that celebrates client victories, big and small. We believe all women deserve to live energetic, vibrant and active lives and it’s our mission to be a partner in achieving that, by specializing in dry needling, DRA, pants peeing, pregnancy/postpartum pain and recovery, pelvic floor dysfunction, headaches, back pain and other orthopedic concerns.

Appointments available in Des Moines and Iowa City / Cedar Rapids / North Liberty area. www.breatheptw.com

Why Resistance Training Is Often Overlooked

Strength training isn’t about changing your body—it’s about supporting it

When someone asks you about your exercise routine, does resistance training come up?
If not, you’re not alone — especially if you’re a woman.

Despite mountains of evidence supporting strength training for overall health and longevity, it’s still often overlooked in favor of cardio or stretching. And that’s a missed opportunity, because resistance training isn’t just about lifting heavy weights or changing how your body looks — it’s about building a body that supports you through real life.

How Resistance Training Supports Long-Term Health

Bone density and osteoporosis prevention in women

1. It reduces disease risk and helps you age better

We now understand that muscle is more than just tissue that moves us — it’s an active endocrine organ. When muscles contract, they release signaling molecules that positively affect the entire body.

Regular resistance training has been shown to:

• Improve insulin sensitivity and blood sugar regulation

• Reduce chronic inflammation

• Support brain health and cognitive function

• Improve bone density, lowering the risk of osteoporosis

This is especially important for women, who are at higher risk for bone loss as we age. Strength training sends a powerful signal to bones that they are needed — helping maintain density and reduce fracture risk over time.

In short: building muscle isn’t just about strength — it’s about resilience.

Lifting, carrying, pushing, and pulling in daily activities

2. It makes everyday life easier

Think about the last time you carried a heavy bag of mulch, hauled a suitcase through the airport, picked up a squirmy kid, or spent hours gardening. How did your body feel afterward?

Resistance training prepares your body for real-world demands. When you regularly practice lifting, pushing, pulling, and carrying under controlled conditions, those same movements in daily life feel less taxing — and are far less likely to result in nagging aches or injuries.

Life doesn’t get lighter — but you can get stronger. And that strength makes everyday tasks feel more manageable instead of exhausting.

How strength training improves self-confidence

3. It builds confidence — from the inside out

There’s something powerful about feeling strong.

When you trust your body’s ability to handle physical challenges, your confidence naturally grows. That confidence doesn’t stop at the gym — it shows up when you say yes to a trip, a hike, a new hobby, or a physically demanding day without fear of “not being able to keep up.”

Strength training improves self-efficacy — your belief in your ability to do hard things. And over time, that belief spills into every corner of life.

So yes — resistance training builds muscle. But it also builds courage.

How Much Strength Training Do You Actually Need?

Evidence-based guidelines for frequency

Current exercise guidelines recommend resistance training at least 2 days per week, targeting all major muscle groups. Many people see even greater benefits with 2–4 sessions per week, depending on their goals and recovery.

And no — workouts don’t need to be long or extreme. Even short, well-designed sessions can create meaningful changes when done consistently.

When Strength Training Feels Intimidating

The role of guidance in making strength training feel safe

If pain, fear of injury, or issues like leaking with exercise have kept you away from strength training, you’re not broken — and you’re not alone.

The right guidance can make strength training feel safe, accessible, and empowering.

We’d love to help you get started, meet your body where it is, and build strength in a way that supports your goals — for now and for the long run.

At Breathe., we help women build strength in a way that feels safe, supportive, and sustainable—especially if you’re managing pain, pelvic symptoms, or fear of injury.

Learn how trauma and nervous-system–informed physical therapy can support strength training that works for your body.

Breathe. is unique! Integrative physical therapy for women. Private, personalized care that celebrates client victories, big and small. We believe all women deserve to live energetic, vibrant and active lives and it’s our mission to be a partner in achieving that, by specializing in dry needling, DRA, pants peeing, pregnancy/postpartum pain and recovery, pelvic floor dysfunction, headaches, back pain and other orthopedic concerns.

Appointments available in Des Moines and Iowa City / Cedar Rapids / North Liberty area. www.breatheptw.com

Why Autoimmune Disease Affects Women Differently

Autoimmune conditions disproportionately affect women

Autoimmune diseases affect women at disproportionately high rates. In fact, nearly 80% of people diagnosed with autoimmune conditions are female. From rheumatoid arthritis and lupus to Hashimoto’s, multiple sclerosis, and inflammatory bowel disease, many women spend years searching for answers—often feeling dismissed, misunderstood, or told their symptoms are “just stress.”

What’s striking is not just how common autoimmune conditions are in women, but how often they overlap with chronic pain, fatigue, brain fog, sleep disruption, and heightened sensitivity to stress. While autoimmune diseases are complex and multifactorial—shaped by genetics, hormones, environment, and immune function—there’s one piece that often gets overlooked: the nervous system.

The Overlooked Role of the Nervous System

How chronic stress keeps the body in survival mode

Our nervous system plays a powerful role in how the immune system behaves. When the body is under chronic stress—whether physical, emotional, hormonal, or psychological—it can become stuck in a state of high alert. Muscles remain tense. Breathing becomes shallow. Inflammation increases. The body shifts into survival mode, prioritizing protection over repair.

For many women with autoimmune conditions, this state isn’t temporary—it’s constant.

Somatic movement offers a gentle way to work with the nervous system rather than against it. Instead of pushing, stretching aggressively, or trying to “fix” the body, somatics focuses on slow, intentional movements that help the brain relearn how to relax muscles and downshift out of stress patterns.

Muscle Tension, Pain, and the Stress Feedback Loop

Why tight muscles can amplify pain and fatigue

Why does this matter? Because muscles and nerves are deeply connected. When muscles are chronically tight, they send ongoing signals of threat to the brain. That feedback loop keeps the nervous system activated, which can amplify pain, fatigue, and inflammatory responses. Somatic practices aim to interrupt that loop.

How Somatic Movement Supports the Nervous System

What somatic movement is (and what it is not)

Through small, slow movements, the brain is invited to notice areas of holding and gradually release them. This process—sometimes called neuromuscular reeducation—helps reset the resting tone of muscles. Over time, many people notice they’re no longer bracing as much, clenching their jaw, holding their breath, or guarding certain parts of their body.

In a body already managing an autoimmune condition, this reduction in background tension can be meaningful. Less muscular effort means less energy expenditure. Improved breathing supports circulation and oxygenation. A calmer nervous system creates an internal environment more conducive to rest and healing.

Why Slowing Down Can Feel Hard — and Why That’s Normal

Releasing tension vs forcing relaxation

It’s also important to name that slow movement can feel surprisingly difficult. In a culture that values productivity and intensity, moving slowly may feel uncomfortable—even frustrating. Movements can feel shaky, jerky, or uncoordinated at first. This isn’t weakness. It’s your nervous system learning something new: how to release instead of protect.

A Complementary Approach — Not a Replacement for Medical Care

Supporting the whole body in autoimmune disease

Somatics is not a replacement for medical care, medication, or other therapies. But it can be a powerful complement—especially for women who feel like their bodies are constantly “on edge.” It offers agency, awareness, and a way to listen to the body without judgment.

Healing Isn’t About Fighting Your Body

Why safety matters for women with autoimmune disease

For women living with autoimmune disease, healing isn’t about forcing the body to cooperate. It’s about creating safety. Sometimes the most supportive thing you can do is slow down, soften, and allow your nervous system to remember that it doesn’t have to fight all the time.

If you’re living with autoimmune disease and feel like your body is always on edge, you don’t have to figure this out alone.

At Breathe., we take a whole-body, nervous-system–informed approach to care. Our work isn’t about pushing harder — it’s about creating safety, awareness, and support so your body can do less fighting and more healing.

Learn how pelvic health physical therapy and somatic movement may support your nervous system.

Breathe. is unique! Integrative physical therapy for women. Private, personalized care that celebrates client victories, big and small. We believe all women deserve to live energetic, vibrant and active lives and it’s our mission to be a partner in achieving that, by specializing in dry needling, DRA, pants peeing, pregnancy/postpartum pain and recovery, pelvic floor dysfunction, headaches, back pain and other orthopedic concerns.

Appointments available in Des Moines and Iowa City / Cedar Rapids / North Liberty area. www.breatheptw.com

If you’ve ever heard someone say, “I cried during dry needling and I don’t know why,” let’s talk about that — because it’s more common than you think, especially for women. And no, it’s not weird, wrong, or a sign something went badly. In fact, it’s often a sign that your body finally feels safe enough to let something go.

At our clinic, we talk a lot about how smart the body is. Your body is exceptional at protecting you. When life throws stress, trauma, grief, overload, poor posture, repetitive work, or chronic pain your way, your nervous system adapts. Muscles tighten to create stability. Breathing patterns shift. You power through. You keep going. And for many women, that protective strategy works really well… maybe too well.

Over time, tension can quietly stack up in places like the neck, shoulders, jaw, upper back, and yes — the pelvic floor. These are areas that help us feel safe, upright, composed, and “held together.” When life requires constant holding it together, those muscles can stay “on” for years.

Dry needling works by gently interrupting that protective muscle guarding.

When a needle stimulates a tight or overworked muscle, it sends a powerful signal to the nervous system: you don’t have to hold this anymore. Sometimes the release is purely physical — a twitch, warmth, or deep exhale. And sometimes, the release is emotional.

That emotional wave can feel like it comes “out of nowhere,” but the truth is it usually doesn’t.

It’s often been building for years. The body has just been keeping the lid on.

During dry needling sessions, I’ll often tell clients: If something comes up, let it out. Tears, laughter, a sudden heaviness, or even a feeling of relief are all normal responses. You’re not being dramatic. You’re not fragile. You’re human.

And here’s something important I always share:

Sometimes the emotional release doesn’t happen on the table. It might happen when you’re driving home, sitting in your car, or later that evening when your system finally has space to process. That doesn’t mean something went wrong — it means your nervous system is continuing the work.

This is especially true when dry needling the neck, shoulders, diaphragm, hips, or pelvic floor. These regions are deeply connected to stress, breathing, and emotional regulation. Releasing tension there can feel surprisingly vulnerable — and incredibly freeing.

I want to be very clear: emotional release during or after dry needling is not a bad thing. It’s fantastic. It shows us that your body is capable of releasing tension on the inside and the outside. It reminds us that pain isn’t always just mechanical, and healing isn’t just physical.

For so many women, dry needling becomes more than pain relief — it’s a moment where the body finally says, I’m safe now. And that’s a powerful thing.

If you’ve ever felt emotional during a session or afterward and wondered if it was “normal,” let this be your reassurance: your body knows exactly what it’s doing. Sometimes it just needs permission — and a little support — to let go.

Our all-women staff of expert physical therapists provide trauma-informed care. We trust that your body already has the answers, it’s just about asking the right questions. Your body may already be showing you these four signs you need physical therapy that have nothing to do with getting pain or surgery. If your stuck in a cycle of tension, discomfort, pain, stress or anxiety and don’t know how to feel like your best self again, schedule a session with one of our PTs in West Des Moines or North Liberty.

A Different Kind of New Year’s Resolution: Do Less

Every January, we’re flooded with the same message: do more. More workouts. More discipline. More productivity. More fixing.

But what if this year’s resolution isn’t about adding anything at all?

What if it’s about doing less—on purpose?

Many of us walk into the New Year already exhausted. Our bodies are tight, our nervous systems are overstimulated, and our minds are racing ahead before the coffee is even brewed. Yet we tell ourselves the solution is more effort, more intensity, more pushing through.

Somatic movement invites a different approach. 

Instead of asking, “What should I fix?” it asks, “What can I soften?”

When you do less—move slower, pause longer, listen more closely—you give your nervous system a chance to reset. Muscles that have been gripping for years finally get the message that they don’t have to hold everything together. Posture improves not because you’re forcing it, but because your body is no longer bracing against life.

One of the simplest and most powerful places to start is your breath.

Longer exhales send a clear signal of safety to the nervous system. They gently activate the parasympathetic response—the part of your body responsible for rest, digestion, and repair. You don’t need special equipment or perfect technique. Simply exhaling a little longer than you inhale can begin to shift your entire internal state.

Try this:

Inhale through your nose for a count of four, then exhale slowly for a count of six or eight. Notice what happens in your shoulders, jaw, and belly. Often, the body responds before the mind does.

This kind of practice can feel deceptively small. It doesn’t look impressive. It won’t leave you sweaty or sore. And yet, it can be profoundly uncomfortable at first—especially if your system is used to constant motion. Slowing down may feel awkward, boring, or even unsettling. Movements might feel shaky or jerky as you move with more awareness.

That’s not failure. That’s learning.

Those tiny tremors are your nervous system discovering new options. The long exhale is your body remembering it doesn’t have to rush. 

The pause is where real change happens.

So this year, consider a quieter resolution:

• Do fewer things, but with more presence

• Breathe out longer than you breathe in

• Move slowly enough to feel what’s happening

• Stop stretching and start listening

Doing less doesn’t mean caring less.

It means trusting that your body already knows how to heal, organize, and support you—when given the chance.

In a world that’s always asking for more, choosing less is radical. And it just might be exactly what your body needs.

Our all-women staff of expert physical therapists provide trauma-informed care. We trust that your body already has the answers, it’s just about asking the right questions. Your body may already be showing you these four signs you need physical therapy that have nothing to do with getting pain or surgery. If your stuck in a cycle of tension, discomfort, pain, stress or anxiety and don’t know how to feel like your best self again, schedule a session with one of our PTs in West Des Moines or North Liberty.

2026 is the year to feel like your best self again. We’d love to help you do that.

Living with Hypermobility Syndromes or Ehlers-Danlos Syndrome (EDS) often means navigating frequent joint pain, muscle imbalances, and instability that can affect everyday life. Because of the hypermobility that comes with EDS, muscles surrounding the joints often take on extra work to stabilize and protect the body. This can lead to chronic tightness, trigger points, and fatigue, especially in the hips, low back, and core. One tool that has shown promise in helping people with EDS manage these challenges is dry needling, a targeted technique used by physical therapists to release tension and restore balance in overworked muscles.

Why Muscle Imbalances Happen in EDS

In hypermobile bodies, ligaments and connective tissues don’t provide the same level of stability as they do in people without EDS. This means muscles have to compensate. For example, weak or underactive glute muscles can force smaller stabilizing muscles in the hips and low back to overwork, creating painful trigger points. Similarly, without proper core engagement, surrounding muscles become tight and strained as they try to “brace” the body with every movement.

This cycle of instability → muscle overuse → pain is common for people with EDS, but it’s also an area where physical therapy and dry needling can make a big difference.

How Dry Needling Helps

Dry needling uses a thin, filiform needle to target trigger points or “knots” in tight muscles. For people with EDS, this can help in several ways:

• Releasing overworked muscles: Dry needling can calm down the muscles that have been compensating for weak glutes or core, giving them a chance to reset.
• Improving blood flow and healing: By stimulating a trigger point, dry needling can increase circulation and promote tissue recovery.
• Reducing pain signals: Many patients notice decreased pain after needling sessions, which makes it easier to tolerate strengthening and stability exercises.
  
• Restoring movement: By easing tightness, dry needling allows the body to move with less restriction, creating a better foundation for long-term strength.

The Importance of Glute Strength and Core Recruitment

While dry needling provides immediate relief, it works best when paired with a strong exercise program focused on stability. In EDS, glute strength and core recruitment are key. The glutes provide power and stability for walking, climbing stairs, and standing upright, while the core helps protect the spine and pelvis. When these muscles are strong and firing correctly, the body doesn’t rely as heavily on smaller, easily fatigued muscles. This is especially important while pregnant or newly postpartum. 

After dry needling reduces pain and muscle guarding, patients are often better able to activate their glutes and core in exercises. This creates a positive cycle: 

less pain → better recruitment → improved stability → less compensation → less pain.

Putting It All Together—How Breathe. PTW Can Help With Hypermobility Disorders

For people living with Ehlers-Danlos Syndrome, dry needling is not a stand-alone solution but a powerful part of a comprehensive approach. By combining this hands-on technique with targeted strengthening of the glutes and core, physical therapists can help restore balance, reduce pain, and improve quality of life.

If you’ve been struggling with chronic tightness or instability due to hypermobility, dry needling may be the missing link that helps your muscles reset, allowing you to build lasting strength and move with greater confidence!

Call or text us at 515-882-0800 or email contactus@breatheptw.com  to schedule your appointment today!

If you’ve ever had a migraine, you know they are more than just your occasional headache. Migraines are complex neurological conditions that disproportionately affect women. Women are nearly three times more likely to experience migraines than men, with many thanks to hormonal fluctuations throughout the female life cycle. These fluctuations, particularly in estrogen levels, can trigger migraines during menstruation, pregnancy, and menopause (hello our whole life!).

Understanding the Hormonal Connection

Estrogen plays a pivotal role in the onset and severity of migraines. Sudden drops in estrogen levels, such as those occurring before menstruation can cause a migraine attack. Additionally, the perimenopausal period, characterized by erratic hormonal fluctuations, often leads to an increase in migraine frequency and intensity. When you meet with one of our PT’s here at Breathe., we always discuss migraine patterns to see if it can be correlated to a certain point in your cycle.

The Impact on Women’s Lives

Migraines can significantly wreak havoc on your day, leading to missed workdays, reduced productivity, and diminished quality of life. The Global Burden of Disease Study 2021 reported a 48% increase in migraine cases among women of childbearing age from 1990 to 2021, underscoring the growing impact of this condition. Let’s now dive into what we can do to manage migraine symptoms.

Physical Therapy: A Holistic Approach to Relief

At Breathe. Physical Therapy & Wellness, we recognize the complex nature of migraines and offer comprehensive, individualized treatment plans. Our approach includes:

Manual Therapy

Targeted techniques to alleviate muscle tension and improve blood flow, addressing potential musculoskeletal contributors to migraines.

Dry needling has been helping thousands of women (and men!) get relief from muscle tension contributing to migraines. It’s as close to a magic wand as we can get! 

Breath and Postural Training

Education and exercises to correct posture and improve breathing efficiency, reducing strain on the neck and shoulders, common areas of tension in migraine sufferers.

Stress Management

Incorporating relaxation techniques such as deep breathing and progressive muscle relaxation to mitigate stress-induced migraine triggers.

Additional Lifestyle Modifications for Migraine Management

In addition to physical therapy, certain lifestyle changes can help manage and prevent migraines:

Regular Exercise

Engaging in moderate aerobic activities, like walking or cycling, can reduce migraine frequency and severity. Resistance training can also reduce the frequency and intensity of migraines, especially as it relates to hormone balance and bone health as we age.

Consistent Sleep Patterns

Maintaining a regular sleep schedule helps stabilize hormonal fluctuations and reduce migraine risk. Finding a good bedtime routine including reducing blue light and practicing meditation can help a ton!

Dietary Awareness

Identifying and avoiding your food triggers, such as caffeine, can prevent migraine onset. Creating a food/drink log on your phone or in a journal can help to find patterns related to potential triggers.

Empowering Women Through Education and Support

Understanding the hormonal influence of migraines empowers women to take proactive steps in managing their health. By recognizing patterns and triggers, women can work collaboratively with healthcare providers to develop effective, personalized treatment strategies.

Your Journey from Surviving to Thriving

Migraines may be a part of your story, but you don’t have to figure it out alone. With a holistic approach that addresses the physical, hormonal, and lifestyle factors contributing to migraines, you can transition from surviving to truly thriving. At Breathe. Physical Therapy & Wellness, we’re committed to supporting you every step of the way!

Ready to take control of your migraines? Schedule your one-on-one evaluation with our expert physical therapists and begin your journey toward lasting relief.

Note: This blog post is intended for informational purposes and should not replace professional medical advice. Always consult with a healthcare provider for personalized care.

References:

Stewart WF, Lipton RB, Liberman J. Variation in migraine prevalence by race. JAMA. 1996;276(5):389–394. doi:10.1001/jama.1996.03540050033030

MacGregor EA. Estrogen and attacks of migraine with and without aura. The Lancet Neurology. 2004;3(6):354–361. doi:10.1016/S1474-4422(04)00745-7

Vetvik KG, MacGregor EA. Sex differences in the epidemiology, clinical features, and pathophysiology of migraine. Lancet Neurol. 2017;16(1):76–87. doi:10.1016/S1474-4422(16)30293-9

MacGregor EA. Migraine in perimenopausal and menopausal women. Curr Pain Headache Rep. 2009;13(5):399–403. doi:10.1007/s11916-009-0065-9

Collaborators GBD Headache. Global, regional, and national burden of migraine and tension-type headache, 1990–2016: a systematic analysis for the Global Burden of Disease Study 2016. The Journal of Headache and Pain. 2018;19(1):1–21. doi:10.1186/s10194-018-0899-2

Kelokates S. Physical Therapy for Migraine: An Introductory Guide to Care. Neura Health Blog. Published online 2023. Available from: https://www.neurahealth.co/blog/physical-therapy-for-migraine-an-introductory-guide-to-care-by-sam-kelokates-p-t-d-p-t

O’Donnell L. Does Exercise Help Migraines? Verywell Health. Published February 2023. Available from: https://www.verywellhealth.com/does-exercise-help-migraines-11732926

3 Things to Try if You Think Tight Neck Muscles Could Be Causing Dizziness

Dizziness is super common and definitely not something to be ignored.  A lot of people will “deal with it”, especially if it is mild and they have no idea why it is happening.  Too much caffeine or alcohol, and not enough water or sleep can definitely contribute to dizziness.  Change of medication or not managing stress effectively are also causes.  As a physical therapist, oftentimes I see that it is tight neck muscles that are causing dizziness, as well as migraines, headaches or neck pain.  A muscle on the front of your neck called the sternocleidomastoid (SCM) could be tight and can make you feel woozy and nauseous. The good news with this? We can help it!

Here are 3 things to try if you think tight neck muscles (and your SCM) could be causing you to feel wonky. 

Stretch the Left SCM Muscle

Sit upright in a chair. Tuck your left hand under your left thigh/buttock. To stretch the left side, tip your right ear to the side to your right shoulder, then turn to the left to look up at the ceiling. Do this very gently, especially if you are dizzy at the time. Do it on both sides of your body and see if one side feels worse than the other. Hold this stretch for 30 seconds, but stop if you feel lightheaded. 

Grab a Foam Roller

Put the foam roller on the ground and sit on it, then lie down on it so that the back of your head rests on it and the roller is up your spine. Tuck your chin down to lengthen the back of your neck (give yourself 20 double chins). Stretch your arms overhead or to the side (like a snow angel). If you don’t have a foam roller, you can roll up a big towel or just lie flat on the floor!

Breathe Into Belly, Instead of Using Neck Muscles

Chances are when you take a deep breath your chest raises. When you breathe with your chest instead of breathing into your belly, your neck muscles have to work a lot harder than they should, and they take more breaths per minute. Lie flat on your back. Put one hand on your chest and the other on your belly. When you inhale, try to breathe into your belly so your hand raises, your belly fills with air. As you exhale, your belly flattens out. Take it to the next level and when you inhale, fill your entire middle section with air (think of breathing into your back). This will give your neck muscles a nice relaxing break.

Let Breathe. Physical Therapists Help Relieve Your Tight Muscles

Tight muscles can cause lots of havoc. Try these 3 tips, and if you still need help, please schedule an appointment with a physical therapist near you at our Des Moines or North Liberty locations!  

Our bodies are ultimately pressure systems, and each body has various “openings” where this pressure is managed. These include the pelvic floor, the diaphragm, and the throat (or glottis). For everything to work in sync, these openings need to align properly. When they don’t, it can lead to issues like jaw pain, headaches, and even urinary incontinence.

1. Inhale deeply, expanding your belly outward to feel your pelvic floor stretch and open.
2. Hold for four counts.
3. Exhale slowly for eight counts, letting your body relax and become heavy.

This kind of breathing can help “reset” your alignment, manage pressure within your body’s openings, and even reduce the risk of issues like prolapse or incontinence.

Pelvic Floor and Jaw Pain Are Connected—Let Breathe. Physical Therapy & Wellness Help

If you experience jaw pain, TMJ, tension headaches, or pelvic floor issues and feel overwhelmed or anxious, know that these issues may be connected. Proper alignment, pressure management, and relaxation techniques can make a world of difference.

If you have questions or personal experiences with this, please comment below. We’d love to hear your stories and how you’ve managed similar issues. Who knew the pelvic floor and jaw were related? If you need extra support, get in touch with our PT team! Here’s to better alignment and less pain!

Do you ever feel like a little drum is beating inside your head? That could be a tension headache! It’s like a sneaky ninja that shows up when you least expect it. But don’t worry, we’ve got some superhero moves to help you kick those headaches to the curb!

Tension headaches are like tiny construction workers building a tight band around your head. They happen when your neck and scalp muscles get super tense. Imagine your muscles are like rubber bands, getting all wound up and causing that drumming feeling.

Muscle Knots: Sometimes, our muscles get naughty and form knots. It’s like when your shoelaces get twisted – not fun! These knots in your neck and shoulders can lead to tension headaches.

Stress: Did you know that stress can make your muscles throw a little party of their own? When we’re stressed, our muscles tighten up like a scared turtle hiding in its shell. And voila, tension headache alert!

1. Physical Therapy – Super Stretches

Imagine your muscles doing a big stretch, like a cat waking up from a nap. Physical therapy helps you learn these cool stretches to relax those tight muscles. Your superhero physical therapist guides you through exercises that make your muscles go, “Ahh, that feels good!”

2. Massage Magic: Rub-a-Dub Relaxation

Think of a massage as a superhero sidekick, ready to battle those tension headaches with soothing strokes. Massage helps break up those naughty muscle knots, making them behave again.

3. Muscle Knot Mystery: Finding & Defeating

Picture your muscles like a treasure map, and the knots are the hidden X marks. Sometimes, a superhero massage therapist can find these knots and make them disappear! They use special techniques to untangle the knots and let your muscles relax.

4. Stress-Busting Strategies: Superhero Mind Tricks

Close your eyes and imagine a peaceful land with fluffy clouds. That’s your stress-free zone! Superheroes use mind tricks like deep breathing and imagining happy places to kick stress out of your head.

4. Dry-Needling: Needle Ninjas

Don’t worry; it’s not as scary as it sounds. Dry needling is like a superhero ninja that uses tiny needles to poke those muscle knots into surrender. The needles help release tension and make your muscles feel all zen and happy again.

1. Stay Hydrated: Water is Your Sidekick

Imagine water as a superhero shield, protecting you from tension headaches. Drink plenty of water to keep your muscles happy and hydrated.

2. Stretch Breaks: Superhero Power Moves

Every hour, take a stretch break like a superhero power move. Stretch your arms, wiggle your toes, and shake out the tension. It’s like a mini superhero workout for your muscles.

3. Screen Time: Defender of Your Eyes

Too much screen time can make tension headaches sneak up on you. Be a screen time defender by taking breaks and giving your eyes a superhero rest.

Be Your Own Superhero With Breathe. Physical Therapy & Wellness in Des Moines & North Liberty

Tension headaches might be sneaky, but you’re a superhero in training. With the power of physical therapy, massage, muscle knot mysteries, stress-busting strategies, and maybe a little dry needling, you can kick those headaches away. So put on your invisible cape, stand tall, and say, “Goodbye, tension headaches – I’ve got this!”

If you need more support, get in touch with the team at Breathe. in North Liberty or Des Moines! We assist not only women, but children too with physical therapy. Book your appointment and let’s tackle those pesky headaches.