Mask wearing: how it can affect our neck, jaw and breathing patterns
Since the most recent COVID-19 outbreak, lockdown and restrictions are back in place again, and with that – mask wearing! Wearing a mask is part of being a responsible citizen but it can affect our neck, jaw and breathing patterns especially if we are wearing one for long periods of time. Here are some ways wearing a mask may affect you and handy tips to help make mask wearing more manageable.
Muscles in the back of your neck tightens:
This is especially so if you have a mask with straps around your head and neck, instead of masks with ear loops.
o Tip 1: Put your hands behind your head and pull your head down to stretch those muscles.
o Tip 2: Do some chin tucks to improve your neck posture, hold each for 5 seconds.
Your jaw muscles feel tight:
Your mouth doesn’t get to move very well in a mask which can cause some muscles to shorten and tighten.
o Tip 3: In a mask, gently move your jaw up and down, left and right (think of the movements you make when you are chewing food)
o Tip 4: Out of a mask, open and close your mouth slowly, as wide as comfort allows
You might be clenching your jaw:
This can occur if your jaw muscles are tight or from built-up stress
o Tip 5: Gently touch the palate (roof of your mouth) with your tongue as a reminder to avoid clenching
You could be breathing through your mouth:
This encourages a short, shallow breathing pattern which can switch on our fight-or-flight response, thereby contributing to stress and anxiety
o Tip 6: Focus on taking slow, deep breaths over 5-6 seconds and direct the air into the bottom parts of your lungs before exhaling slowly over another 5-6 seconds
If you are finding that increased mask wearing is affecting your neck or jaw, or causing headaches and pain don’t hesitate to contact our clinics for an appointment ASAP.