I feel like my scm muscles are completely stretched. I mostly feel that when I sit with my back straight or lie down, and it feels like my face and neck are being pulled. In addition to that, I've recently started to have TMJ problems, which I'm sure are making the strain worse. And on top of everything- I'm suspected of having a CSF leak from the spinal cord (probably from the neck area) so I can't do neck exercises in order to release the strained muscle.

I feel like this whole area, and my chest area are really stuck. It's also hard for me to get air into my lungs because everything feels tense and stuck.

I take magnesium glycinate and mg oxide in the evening, try to do stretching and breathing as well as mindfulness.

I stopped going to physical therapy cause of the suspicion of the CSF leak, but I still go to osteopathy treatments that don't really help :(

How can I release these tense/strained muscles (scm, trapezius, intercostal muscles) by myself?