hello beloved lovers welcome back to my channel and Eat Bulaga physical therapist this be their
sebab forward shoulders and head posture it's about the fibula plan and how to help
them that strong and help and improve your posture so get your man reading enjoyment
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discuss about the anatomy of our neck muscles our cervical vertebrae consist of seven from c1 to c7
and the most mobile to go flexion and extension the c7 between c7 and t1 which is the thoracic
area so you've been doing a lot of forward posture with technology nowadays I've been
looking in your cell phone we ended up having a very neurotic neck which is unfortunately
there's a lot of young people not having a snack forward posture and then be seen it everywhere
now with the technology that we're having with mobile phones tablets and computers so
with this posture like this our lifestyle cell phone computer and meeting and not strengthened
the neck area at the upper back it costs us a lot of bad posture habits and as we get older
we have a lot of young people having baby shoes we just started happening a lot so this simple
exercise them in the show but help stretch those muscles for muscles that we are going
to discuss on stretch our sternocleidomastoid be scallions be suboccipital and lastly a little
bit our sample the first muscle are going to discuss is the sternocleidomastoid or the SCM
the sternocleidomastoid starts from your master tosses here sternum and the clavicle so this
a triangle shape that helps turn your head for rotation and between a forward had this
getting tight so the first exercise that we're going to do is Marissa so with mermaid stretch
position this left we start on the left side and then you twist and turn and then you look
up so we're targeting sternocleidomastoid muscles we take a deep breath their nose
inhale fear knows them well and then other side so even though we're already Crispus on one side
like this it still feel love stretch on your standard window and then look up the more you
look up a little stretching north this is love stretch you can each breath use your fork and
will your nose my recommendation is to do with at least an repetitions and hold it up hold it up to
ten seconds let's try it again to the left and above because you spread an inhale through your
nose up and blow just a lovely stretch female deer nose then we'll one more breath so if you
move three breaths it holds it longer and it feels I love the stretch on your chest muscles as well
take a deep breath and we'll keep looking up deep breath and the progression of these exercises when
you turn and look up deep breath and then they look down on your armpit of the same side where
you're looking at when you feel a stretch more and glow then look up again take a deep breath
and then look down pulling yourself again engaging your core so look up again nassima you can deep
breath your nose as high as you can and so you will fill out some release on the side where your
journey as well as stretch just like the pinching pain and the release now let's turn this side
because we are our figures in one side you feel a different stretch now look up lovely stretch
another you had a pinching pain earlier and then look down on your right armpit smoke up take a
deep breath and blow last one take a deep breath and now turn this way you might feel a little bit
sometimes we have scoliosis or tightness on your hip flexors and your deep pelvic floor muscles
sometimes sitting in one side is harder and then you feel a stretch in your groin area so in this
side something is hard to keep it straight then just sitting up like this help strengthen your
core muscles and your neck so turn they could be pretty look up and blow hold it for three
breaths inhale through your nose and blow here and will now turn to the other side it's a love
stretching and neck if you deep breath up and blow [Music] that's breath and we didn't feel a lot of
stretching your lower back all the way down it's the missing house almost like ringing something
when your back and really pulling all those deep spinal muscles so now that aggressive move up and
then it's done in our artists and so now the more you do it the more you feel the release on your
neck after involving your cell phone or working at work with a lot of paperwork or computer work take
a deep breath up and down low now let's turn to the side if you need backup and then look on your
right side of our armpit and lope they're gonna be spread up and both last breath take a deep breath
okay that's targeting our sternocleidomastoid muscles blustered big muscles the second one
that I'm gonna focus is your skinnies their skins are really deep inside then when you do
chin tucks keeping your shoulder back just see what's happening you're you're really
stretching your neck muscles when you do forward head sweetie Titus deep inside so cheetah take a
deep breath and go so you're gonna hold it for beginners just 30 seconds hold up to 10 seconds
folks so if you want you can do a butterfly position or if this is too difficult for you
you can receive in the regulars here but when you activate your hip muscles it helps activate
more muscles engage your core so it shouldn't up take a deep breath and go so sometimes it's
hard to take deep breath when you're so tight on your neck muscles and then shoulder back
chin it up can you show fingers to push and you feel love to stretch all the way the back
take a deep breath and go whoo if you're having numbness in your fingers you can check some of my
for nerve lights you can check them click it up here my input parts or at the end of this video
I have a link for more neck exercises so chin up and grow so if you're having known that's doing
that stop to do nerve fibers one more one two three four five take a deep breath and pull back
love is just a vesicular spread all the way in became on your rhomboids area near your
shoulder blades that's how tight something - ah Skilling's area the next one is turn the heaters
calculate so one hand at the back look down pull it down forward so you're stretching your
debater stephanie which is a muscle the stars under superior ankle of your scapula and then
guess what think it starts on your suboccipital area and gets really tight so when you stretch it
first feels so good so if we're targeting the left arm left arm behind your back and then you look
on your right shoulder and your armpit area it's like pretending you want it's none of our stretch
so pull down take a deep breath and blow take a deep breath and that's what's a lot of stretch
take a deep breath and blow take a deep breath and blow fill a lovely pool in your neck take a
deep breath and blow so do that as well that seconds Falls up to ten times both sides now
we're gonna do some median nerve open pump and look up so that's helped strengthening
your shoulder when your posterior deltoid and then an intimate shoulder shrugs backward roll
backward not forward backward up and down take a deep breath up and I'm feeling a lovely stretch up
so now we're strengthening your shoulder muscles because our shoulders support our neck so if you
have a lot of shoulder weakness then your neck gets tired as well anyway take a deep breath up
and down and then stretch it up again feel a lot of stretch and blow take a deep breath and low
one last one take a deep breath in love a stressful okay and the last one is to do some
daily corrective standing postural exercises that I'm suggesting to do every day so you can
stand in the wall making sure your head shoulder and your heels are touching it and hold it for 10
seconds and relax again 10 seconds for then 9 8 7 6 5 4 3 2 1 and then you can do some angel wings
touching the wall 10 reps so just doing this helps your posture your shoulders
and just even standing you're keeping touching everything from your head shoulders and heels
are sometimes difficult for some patients or people with forward head and forward
shoulder posture thanks again for watching and we'll be learning a lot today about
posture for your neck and shoulders just like a subscribe my channel bring an on occasion
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