little bit more and gives you more relief, spend more time in
If you have any comments or questions, please leave them
more. So, experiment with going towards the left. Go a little
of your neck, right at the base of the skull. It should hook
try to build into this one as much as you can. If you would
and you can also get them online. They're pretty
That way, this band won't come back to whack us. We're then
that a try towards the left and also towards the right but go
scoot away from the door. The more that you scoot down, the
through all of those motions. If one seems to help you out a
below. I'll get back to you as soon as I can. Thanks for
is with the armpit sniffer exercise. So, with this one,
do recommend doing it on both sides just to keep everything
bit towards the right. You can also do a tilting motion with
get into position, we're going to take the end of this band
controlled breathing also. Just let out as much tension as you
can. When you need a breather, just scoop back like this but
to get upper neck pain relief is banded traction. For this
this for about three to 5 minutes. Just grab a book, my
whatever side you might be having more neck pain. Let's
keep my chin tucked but I'm going to turn my head to look
you can hold it for longer. Me personally, I'd usually hold
through different motions to help open it up just a little
called the levator scapula. A really easy way to target that
channel by giving this video a like and maybe subscribing too.
really helps take pressure off the muscles and the spinal
this. So, taking your ear towards your shoulder. So, give
like to take this one to the next level, you can put the neck
body is in a nice straight line with this band and then just
that position. If the exercises help, please support the
then close the door for a solid, stable anchor point.
level. Instead of going straight like this, what you
phone, I just take my mind off of it. I just do nice, slow,
going to relax and then you're going to repeat this one three
form in the neck. This is a decompression traction that
the same time and then wing my elbows upward towards the
like to hold it for at least 30 seconds but if it feels good,
it on it right at the base of the skull from here what you're
inexpensive. If you would like to get it online, I will leave
over one side shoulder as much as I can. What it usually does
repetitions in. Next, I'd like to focus a little bit more off
the other side shoulder as much as you can until you feel a
is it opens up the other side of the neck just a little bit
blades at the same time. As you do this, you're going to feel a
get into position, we're going to start off on our stomach and
My fingers are interlocked. From here, what I want to do is
and place it right on your chin if you do have jaw issues you
feel a really good stretch at the base of the skull that
strengthening exercises to keep the muscles loose and also help
and now passively pull your chin towards your armpit you'll
your left just like this, also go towards your right. If any
feel a deep wonderful stretch right here at the upper part of
and then repeat. What you'll notice is it hits the neck just
a link in this video's comment section and description. So, to
hold this one comfortably for 5 seconds. You're going to relax,
to five times and with each repetition, try to build into
slightly tuck my chin towards my chest. Make sure that my
bit differently. So, this time around, what I'm going to do is
hook right at the back of your head the movement from here
you're then going to take your hand hook the back of your head
right on the occiput. So, from here, what I'm going to do is
to the side of the neck right here by targeting a muscle
You're going to relax. On the next repetition, try to build
of those positions offer you more relief, throw more
the neck to help just take pressure off of those joints
works its way down pretty much through the whole neck, hold
imbalance as a bonus I want to go over one of my favorite ways
throw in another set or two. In this part, we're going to focus
this one comfortably for 20 seconds. From there, you're
a little bit differently. So, give that a try going towards
going to lie flat on our back and with the other end of the
skull behind the ear into the side of the neck. Once you feel that
your neck you want to hold this one for 20 seconds you're going
part of your neck. Hold this one comfortably for 5 seconds.
and muscles what you want to do is take the webbing of one hand
your neck in between your shoulder blades pretty much
going to do is take your hand on your other side and then
to relax on the next repetition build into it just a little bit
you can find pretty much at any local sporting goods department
more that you're going to notice a deep pulling motion
say it's your right side. Take your head and turn it towards
one, we need a small resistance band or a pull-up band which
want to do is turn your head slightly towards one direction
avoid soreness but with stretching, you can do it
it just a little bit more. To take this one to the next
band, wrap a towel around it and place it right at the top
on stretching. Stretches are perfect to do after
really deep stretch forming pretty much at the base of the
feels like you have a little bit more energy, you can always
more again three to five repetitions and with this one I
and loop it around a doorknob on the other side of a door and
muscles in the neck start to activate really again focusing
joints. Usually feels really good. So with this one, I'd
press back a little bit more and then pull your chin
can go over a different motion that will also incorporate some
my hands and then put them right on the back of my head.
throughout the day anytime that you need them great part is you
can put them a little bit above, right below your nose, but you want to
push your head backward as much as you can until you feel the
can do this one standing or seated so this one are perfect
do it for about five to 10 complete repetitions but if it
into it just a little bit more. Again, with this one, I try to
little bit more energy, you can always throw in another set or
getting long-lasting relief for upper neck pain by
take a breather. On the next repetition, try to build into
neck just a little bit more. So, for this one, I'm going to
ton of muscles start to fire. The chest, the front part of
strengthening the muscles that support the neck. This is by
upper neck pain relief here's a couple that you can do
throughout the day anytime that you need quick tightness or
more upper back muscles that also in turn will support the
downward towards your chest as you do this you're going to
to do at work the first one is going to be a neck
decompression traction take a really good deep stretch into
going to feel a lot of muscles throughout the neck start to
through the whole upper back working its way to the upper
edge of that bed. Your arms can just go off to your side. The
to focus on the bottom part of the ear going into the side of
press up with my head as much as I can. Lift my chest up at
two. So, this is how we can take it to the next level. We
ceiling. Really focusing on trying to pinch my shoulder
the neck especially around the base of the skull. You want to
scoop forward until our shoulders and head are off the
easy exercise that you can do daily at the edge of a bed. To
neck. So, tuck your chin towards your chest just like
right here so give that a try through all of those and if any
fire but really focus on trying to feel it on the upper part of
for five to 10 repetitions and if it feels like you have a
it just a little bit more. You can repeat this nice and slowly
first motion, we're going to focus a little bit more on the
ceiling. The further that you go up, the more that you're
this and then drive the back of your head upward towards the
get back into my original position but I'm going to take
around, give this one a try. So, let's take this one to even
far the most important part so don't skip it. Here's a really
of them offer you more relief at that point, throw more
repetitions in. In the second part, we're going to focus on
using something that's soft and round like a tennis ball. So,
able to apply a little bit more pressure and it's a little bit
pull towards your ears. You can also go up and down with it.
this if you would like so go all the way towards the left go
What you're going to notice is it hits a larger area, you're
all the way towards the right you can also do a tilting
the next level by putting in some different motions to open
repeat this massage you can also use your tennis ball like
into our original position like this but what you want to do
shoulder as much as you can and then from you're just going to
to do that actually targets the neck a little bit better is
You can also do diagonal motions, anything that you
cupping it like this and then digging into those muscles.
more comfortable. So, if you have a tennis ball laying
base of the neck. So, really explore the area, target any
would like and if any of those positions offer you more
this time around is just tilt your head to look over one side's
the neck up just a little bit differently. So, let's get back
attack the muscle fibers at different angles, so you can
relief, go with it but this also can be done over the
take your thumbs hook right here in the center and then
spot that needs it a little bit more. The one thing that I like
middle part of the neck even towards the lower part, the
repeating this whole process again you can use your tennis
the neck and then working towards the top of the shoulder
motion that is taking your ear towards your shoulder and then
ball if you like with the tilt right here though I really try
spot doing a circular massage roughly for about five to 10
head, thumbs pointed downward. We want to position our hands
the spine or anything that is bony with this one. So, we're
where our thumbs are going to be right over the muscles at
seconds it usually feels really really good from there I just
the base of the skull. From here, the movement is very
muscles to do a light self massage. We're going to avoid
next level instead of doing circular massages with it
interlock them, and then put our hands on the back of our
from the middle towards the outer part of the skull right
there just keep repeating this until it finally goes away and
then you're just going to move over and then repeat this going
here towards the ears if you want to take this one to the
relax and see how I feel if there's still some tightness in
our chin towards our chest. It should deepen that stretch on
base of the skull. Once we feel that, we're then going to tuck
give this a try. You may find that you get relief within
only going to go over the muscles. I like to go over one
position. From there, we're going to take our fingers,
seconds. We're going to start by taking two fingers putting
easy. We're going to apply enough pressure into those
them on our chin and driving our head backward as much as we
can. You should feel the muscles in the neck start to
the upper part of the neck. Again, we're going to hold this
activate but really focus on feeling it right here at the
tissues. This is going to be a really easy self massage or
build up of tension and tightness in muscles and soft
to focus on a big cause of upper neck pain which is a
neck pain right now for good. In the first part, we're going
So, with that being said, let's get started and fix that upper
anytime that you feel neck pain or headache starting to build,
self-release technique that can give instant relief. In fact,
to help lengthen and more importantly, strengthen muscles
note, each one of these parts is different. So, to get the
home and you may find get quick relief even within 30 seconds.
sub occipital muscle group at the base of the skull. As a
most relief. As a bonus, all of the exercises can be done at
best results, go through them all and use what gives you the
highly associated with upper neck pain. This includes the
this in a very easy to follow step-by-step guide that's going
easy exercises that can give both quick and long-lasting Hey, everyone. Dr. Rowe coming to you from SpineCare in
In this video, I'm going to show you how to fix upper neck
relief for upper neck pain and I'm going to show you how to do
St. Joseph, Michigan. In this video, we're going to go over
pain for good. Stay tuned.
watching.