Hey everybody, it's Doctor Jo, and cool, Mr. Bear. And today
I'm goin g to show you my five minute real time neck exercises
routine. So let's get started.
So for this five minute neck
routine, we're going to start off with a 45 second warm up
just to get going a little bit, and then we'll go into the
exercises. So I'll talk a little bit more, let's start with the
warm up, we'll just do a little side been back and forth. This
is a continuous motion just to get everything loosened up. Once
we go into the real exercises, instead of doing four reps,
we'll go for time we'll do 30 seconds, take a little break,
and then do 30 seconds again, now just rotation back and
forth, again, just continuous movement to get it loosened up.
And then so for the time, and the reps, you just do as many as
you comfortably can, you don't have to go as fast as I do. If
you've done this several times, you can go a little bit faster
than I do. But just make sure you're going at your own pace.
Now, just some half circles, if you want to go all the way
around, you can, but just to kind of get that neck loosened
up. And we're going to go straight into the isometric. So
I'm just placing my hand here, this is the motion I'm going to
do for a cervical side bend or neck side bend, but I'm stopping
with my hand. So I'm just pushing into my hand, maybe, you
know, about 30 to 40%, of what I think I can, and just about
three to five seconds, if you want to switch back and forth,
you can. But see, I'm not really doing big movements, my hand is
preventing me from doing that. But if you can see I'm
activating those muscles just a little bit. And then so we'll
take a little break. So again, when you're doing isometrics,
you don't have to push with 100%, just start off with 30 to
40%, just to kind of get everything moving. So again,
this is the motion I'm doing. But my hand is just preventing
me from doing it. And then just a push three to five seconds,
pushing on this side, three to five seconds, if you have you
know something, you know, a injury, or even been diagnosed
with something like EDS, do maybe even a little bit less
when you're starting off just you know, 15 to 20% of as hard
as you think you can, because that's going to activate those
deeper muscles. When you push harder, it gets those bigger
muscles. So now we're gonna do a rotation isometric. So same
thing, you're using your hand to prevent that movement, but not
not pushing as hard as you can. So this is the motion, I'm
placing just kind of on my temple again, and just pushing
into it a little bit. So this is the motion I'm doing. But I'm
building myself with my hands and my fingers to do it three to
five seconds, switch over to the other side, push, you should see
some of those muscles activated and get I'm not pushing very
hard. Sometimes maybe you'll feel a little pop while you do
it. As long as it's not uncomfortable, that spine,
that's just those vertebrae settling in there. And
sometimes, those bubbles popping around in their little break in
between, again, isometrics shouldn't hurt. If it hurts,
maybe you're pushing a little too hard. Or maybe you just
aren't quite ready to be pushing into it like this. But this is a
great way to get started with some exercises before you're
making big movements that might be painful. So you know, if I
was doing this movement, and it was hurting, or if I was trying
to get some resistance that it was hurting, then I can push
into it, activating my muscles, but not doing that motion that
might be painful. So this is just as a great way to kind of
get started with exercises.
Okay, after that, now we're gonna go into one of my
favorites, which is chin tucks, chin tucks are not going down,
but they're actually going back, make sure you keep your chin and
kind of a neutral plane, so you're not tucking in yet. This
is just normal chin tuck. And I'm just bringing my head back.
So you can see here, this is flat, I'm pulling back, holding
again for about three to five seconds and then relaxing. If
you haven't done these before, try not to pull back as hard as
you can, because that might be a little uncomfortable, you might
only be able to start off with just a little bit of movement
like this, and eventually be able to get that movement a
little bit more. So again, holding it for maybe three to
five seconds, and then relaxing. So for the next set, I'm going
to use my finger as a target sometimes that's nice because
you can see how much movement you're getting to help reset
those neck muscles. So I'm just going to place my finger on my
chin, leave the finger in the same spot and then tuck back,
holding it for about three to five seconds and then relaxing
and a lot of times then you might have a little space in
between and that's just resetting those neck muscles.
And it shows that you know maybe your posture isn't great when
you're working on the computer or where Looking at your job.
And so this is a great way to kind of help reset all of those
neck muscles in there. And again, just kind of holding it
there. And they relax. And you can see sometimes there's that
little space in between. So now we're going to do a combination
of a chin tuck. But now we're going to get those deeper
Netflix or muscles in there. So when we go into the chin tuck
going back, then we're going to tuck our chin in, so it looks
kind of weird. So I'm tucking in. And now I'm taking my chin
down. So you can see it's not a big movement, you can reset
every time, tuck in, go down and come back up. But because you're
tucking it in using those deeper neck muscles, you're not going
to be able to come all the way down like that, that's the
point, you're getting the different muscles. And this is a
great one again, to really kind of reset those posture, postural
muscles in there. So I'm resetting the time for this one,
the next set, I'm going to keep it in that chin tuck and then go
up and down, trying not to reset because eventually, that's the
progression to hold the chin tuck the whole time. So I'm
talking in, going down little paws, keep that chin tuck, going
down and coming up a little pause. If I need to reset I can
or if I feel like I've gotten out of that chin tuck, go back
in. And I know it does look kind of weird when I'm doing it. But
you'll really be able to feel those deep muscles in your neck
working when you're doing these. So it's a great way to get those
muscles working without doing big huge movements. So the next
one is is going to be shoulder squeezes shoulder squeezes sound
like you're working your shoulders. But all these neck
muscles have a lot to do with the shoulder muscles. They're
all connected up in here. So doing some shoulder things
really helps with the neck as well. So a shoulder squeeze,
keep those shoulders down, in squeeze, some people call them a
scapular squeeze, you're squeezing those shoulder blades
or those scapula back. So try and keep the shoulders down, you
can use your elbows as a guidance, but you're really
using your muscles to do that movement. So if I don't use my
elbows, I'm still squeezing back and coming back in. But when you
first start doing um, having your elbows to help guide back
there actually helps a lot. Again, just a little three to
five second pause, just to get everything going. And then
relaxing. So you want to almost imagine that someone's hand is
right on your spine, and you're trying to squeeze those shoulder
blades into that person's hand. So really get that squeeze in
there, activate those rhomboid muscles back there. Because
again, that even though the rhomboid muscles are
technically, you know, mid upper back muscles or shoulder
muscles, that has a lot to do with the neck as well. So these
are great to kind of, again, reset everything, especially if
you're having some postural stuff and you're going forward
like this, you want to strengthen those muscles to help
get your back, your neck and your back stronger as well. So
there you have it. That was my five minute real time neck
exercise routine. If you'd like to help support my channel by
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fun stuff. So remember, be safe, have fun, and I hope you feel
better soon.