to less neck pain in the future if the exercises help please
below. I'll get back to you as soon as I can. Thanks so much
sides and if you do feel that any of these motions right here
posture and just an overall stronger state that will lead
that point I always want to focus on the movements that
like let's say when I rotate my head towards my timber right
right here it just is a little bit more challenging for me
slowly for about five to 10 complete repetitions on both
support us by giving this video like and maybe subscribing to
need it just a little bit more and help strengthen those and
seconds and then you're just going to relax and then go
what I'm going to do is just throw more repetitions in at
differently. So, again, hold this one for about three to 5
repetition, just switch towards the other side. Do this one
going to feel a lot of muscles get activated just a little bit
going to turn my head in direction. So, in this case,
going to do lateral bend so let's get back into that
towards the other side and repeat do this one nice and
If you have any comments or questions, please leave them
hopefully bring my neck into better alignment into better
just a little bit more. Next, instead of rotating, we're
retracted that head retraction I should say just like this and
you'll notice that the muscles get hit just a little bit
nice and slowly for about five to 10 repetition or repetitions
movements to help challenge the muscles a little bit more. So,
differently with this one hold this for about three to 5
instead of going straight up with it, this time around, I'm
then I'm going to take my ear towards my shoulder and again
on both sides and with each repetition, always go into it
going to go all the way up as far as I can and then, I'm
up to 5 to 10 times. With each repetition, try to stretch into
seconds. You're just going to relax and then on the next
I'm looking over towards my right. When you do this, you're
for about three to five seconds. From there, you're
muscles. From there, I'm going to do a little bit more dynamic
should really focus on feeling that we do, let's hold this one
it's going up towards the ceiling. We're not trying to
just simply switch to the other to keep them both in balance in
just going to relax, take a breather, and then repeat this
it just a little bit more to help fire and activate those
good by strengthening everything in the neck and
edge. The first movement is going to be known as a head
there you can relax take a breather and then just simply
just a little bit more into it to get a better stretch and
repeat this three to five times with each stretch try to go
this part let's focus on getting rid of neck pain for
A lot of muscles will get activated into the neck. You
retraction. I'm going to take two fingers, slightly tuck my
where our shoulders and our head are going to be off the
off at the edge of a bed. Just slide forward to the point
not trying to force anything once we hit a very comfortable
neck that is quite common this just puts a lot of good motion
the ceiling. So, the back of the head kind of feels like
round the neck like this where instead driving it straight up.
chin towards my chest and then drive my head upwards towards
here's a very easy way to be able to do that. Let's start
challenge those muscles and when you're done on one side
feels good and when you do this you may notice that you might
get a sudden pop crack or release into that side of the
into the neck but we just want to focus on a good deep stretch
stretch let's hold this one for about 15 to 20 seconds from
take the other hand place it on the side of the head just like
the top of the shoulder that runs into the side of the neck
When we do the more that we go over with the hand right here
is known as the upper trapezius. This one is very
easy to do. What I'm going to do, start with very good
three to five times and then when you're done on one side,
to bring our head and chin towards the armpit just a
little bit more. This really opens up the side of the neck
Whatever side that you're turning towards, let's take
as far as you can you should be very good stretch into the neck
look down towards the armpit just like this as much as we
can. You should feel that stretch start to intensify.
to start with very good upright posture I'm going to turn my
in the second part we're going to focus on a little bit more
then go all the way towards the right if you do notice that one
notice is it hits the neck just a little bit differently. So,
with this one off to the side. Once we hit that stretch, let's
each repetition, try to stretch into it just a little bit more
just kind of turning it a little bit towards my left and
comfortable stretch not causing any discomfort, let's hold this
always target the spots and movements that need it the most
make note of that throw more repetitions in at that point
experiment by going all the way towards left and again then
and reduce a lot of tension. Very good for headaches. So,
all the way over here towards the right for me I'm going to
do this one standing or seated. Have very good upright posture
to begin with. I'm going to take my hands, place them on
it a little bit more. In this part, we're going to get
side's armpit. This will really start to open up that side of
able to effectively target the spots and movements that need
this one to the next level by instead of going straight down
very good stretch pretty much from the base of the skull all
look over one shoulder just like this and then from there
everything stretched and loosened up in the neck with
just switch to the other to keep them both in balance.
way to really focus on pretty much all of the muscles into
the more that you're going to feel a muscle get activated on
build or bend the elbow just like this and then slide that
shoulder, side of the neck right here with the muscle that
that's that upper trapezius once we feel that I'm going to
this bring my ear towards the other side shoulder this really
arm all the way across the lower back as much as we can.
and really feels good. Once we hit that very deep stretch,
head towards any direction doesn't matter go all the way
rotation with what is known as the armpit sniffer so I'm going
little bit more. When we do this, it should feel like a
relax, take a breather, and do this one 3 to 5 times. With
one for about 15 to 20 seconds. There, you're just going to
relax, take a breather from there, and then repeat this
let's hold this one for about 15 to 20 seconds. You going to
that side's hand placed on the back of the head and then try
then I'm going to repeat this exercise. What you're going to
Next, let's focus a little bit more into the top of the
upright posture again and then, I'm going to take one hand,
That is looking over one shoulder. From there, you're
rounded portion or use the tip. This is really good to dig
might have some tension headaches but it's just a good
just like this and then pulling my head down towards other
the neck and it usually feels really good and then from
going backwards like that that pretty much hits most of the
little bit differently and again, I'm just going to repeat
much as I can. The more that we go down, the more that you
should feel a stretch happening into the neck. I'm going to
certain angle hits it just a little bit more like let's say
the way down to the base of the neck. Once we hit a very
to get those muscles to stretch out even further. You can take
with it. Let's angle our head towards one direction. So, I'm
with my head to bring my chin down towards my chest just a
the ear towards the shoulder and then repeating this process
rotating or turning towards putting it on the back of head
that will really open up the neck it's very easy so let's
also like to do flexion and extend that is taking the chin
down towards the chest doing this and then into extension
I'm going to start off by my chin down towards my chest as
to be a traction or pulling motion to help open up the neck
the back of my head just like this. The first part is going
what I'm going to do is take the hand on the side that we're
movements of the neck if you want to take this one to the
side, and really target those muscles. You could also use
the neck going through all different motions and really
intensify the stretch by taking my hands and scooping forward
what I like to call the anywhere neck opener. You can
there, I just repeat this. I just go in there, open up that
different parts of the spoon. So, go in there and use the
right at the base of the skull right here for anybody that
going on the left and then all the way towards the right. I
this pretty much on one side and then just switch over
to make note of that so stop right over there just throw a
over the spine right here or over the skull itself but do
going to notice that this activates the muscles just a
that up. From there, what I like to do once I've gone
next level too you can do what is known as an armpit sniffer
repeat. You also want to do lateral bending. That is taking
this process. Just going in there, exploring the area,
finding any spots that you feel need just a little bit more
every single angle, every single movement to make this
tension and then, I'll switch to the other side and then
pretty much from the base of the skull all the way down into
more motion into the neck to make sure that we're hitting
the base of the neck into the shoulder is I'll start to put
times just nice and slowly. From there, I'll just move over
should feel really good. It should just feel like a nice
or soft tissue around there that is going to cause a self
bit easier but let's start with very good upright posture. With
much more efficient. So, let's do a little bit of rotation.
of your tightness. At that point, again, just target it a
to a different area and with this one too you only want to
do soft tissue like muscle I avoid anything bony like going
spot just feels really tight, achy, or might be the pinpoint
couple more reps in you also might notice that one certain
little bit more and throw more repetitions in there to break
while doing it that's usually a spot of adhesion and you want
spot just feels really really gritty almost like sandpaper
the base of the skull. Have it at about a 30 to 45 degree
towards the other when you do this you might notice that one
do is just a nice slow stroke downwards. When you do this, it
thickness to it because you'll get better results. Next, a
a large metal spoon. I like one with a little bit more
skull right here all the way down into the shoulders and
always better. So, let's take our spoon and it doesn't matter
by pretty much putting enough lotion from the base of the
to target pretty much everything from the base of the
part, we're going to focus on a big cause of neck pain which
let's get started and fix that neck pain right now. In this
massage but not causing any discomfort. From there what I
self massage. I try to go over about one area three to five
angle right here and just apply enough pressure into the muscle
or the handle. I find that using the handle is a little
the first movement, I'm going to take my spoon right
such as icy or Biofreeze or any massage lotions. So, start off
when it comes to lubrication, a little bit more is usually
what part of the spoon you use. You can use the browned portion
form of lubrication. I'm going to be using coconut oil
skull all the way down to the base of neck into the
shoulders. It's known as muscle scraping or gua sha and it's
works best for you. As a bonus, all of the exercises can be
really easy to do. What we need are two things. The first being
little bit differently. So, go through them all, take what
it quick neck pain relief even in as little as 30 seconds. So,
follow three-part guide that will focus on giving quick neck
here and I'm going to place it right at the hairline, right at
but you can use any over-the-counter pain cream
are tight muscles and with this method, you're going to be able
get neck pain relief. Stay tuned. pain relief. All of these exercises, they work just a
In this video, I'm going to show you the quickest way to
Hey, everyone. Doctor Rowe here at SpineCare in St. Joseph,
Michigan. In this video, I'm going to go over a very easy to
done at home. Do not require any special equipment and make
for watching.