over your shoulder and then repeat this you're going to
so experiment with going in different directions if any of
hook, and then pull forward at the same time. When you do
repetition try to do that for about three to five times and
here and the motion is very simple. We're going to press,
comments or questions please leave them below I'll get back
one for 15 to 20 seconds relax build into it on the next
the side of the neck right here start to activate. From there,
feel a very good stretch into a muscle called the levator
bit differently. Again, this one you can do standing or
I also like to in another exercise called the armpit
the base of the neck and if it is locked up, you might get
also take this one to the next level by then tilting your body
it three to five times and with each repetition try to build
that sudden pop or release that you are looking for but we're
we're not going to leaning back into it but just bringing it
sniffer for good reason because it hits the neck just a little
motions known as traction or decompression to help open up
about just getting a nice, comfortable stretch. You can
throughout the whole neck. Really focus on feeling it into
jaw issues, you can go a little bit above and stay off of it
tension up even more. Once we feel like it's on the verge of
thumb and put it right on my jaw. If you do have a lot of
leave a link in this video's description for this exact one.
video a like and maybe subscribing too if you have any
exercises help please support the channel by giving this
little bit easier to do. Usually gives me better
results. I'm going to be using a standard twenty-four-inch
scapula. From right off the side of the neck into the base
shoulder as much as we can until we feel the muscles in
do that on both sides to keep them in balance if the
chin downward towards that armpit. You're really going to
of the neck I should say and it feels again very good hold this
straight back. You should start to feel a very good activation
your head or your chin in one direction kind of like looking
I'm going to take my hand, hook the back of my head, take my
differently and you might find that it gives you more relief
into it just a little bit more you can take this one to the
this, you're going to feel a really good pulling motion
next level too instead of by going straight with it tilt
those help you out a little bit more throw more repetitions in
one for about 15 to 20 seconds. I'm going to relax and repeat
but what I want to do is an initial head retraction. That
there again is a passive movement so I'm just going to
hand on the other side and then hook the back of the head right
notice that it helps open up the neck just a little bit
motion in there. Again, don't try to force anything. It's all
and I'm going to take the webbing right here between the
with the back of your head. It's all about that initial
seated. This one what we're going to do is look over one
tension but what I'd like to do is just repeat this one for
much do it anywhere standing or seated. So, let's have very
only going for a comfortable stretch. I like to hold this
good upright posture. What I'm going to do is take one hand
for. This one usually feels really really good and you can
release quite well. The key with this one again is to build
more, give you more relief, throw some more repetitions in.
of those neck muscles. Once we feel that, we're going to take
the left. If any of those hit that spot just a little bit
So, with this exercise, we're going to focus more on pulling
up as much tension in that area as you can and then go upwards
the neck and maybe get that pop or release that we're looking
is bringing the head backward like this as much as I can. So,
So, go all the way towards the right, go all the way towards
just a little bit towards one direction and then repeating.
about five times. It's just going to help build range of
is then take my chest downward towards the floor to build that
almost wanting to pop. What I'm going to do to take this one to
the ceiling very quickly. So, just like that. I don't know if
the next level is take my the top of my head upward towards
then lower my butt downward towards heels. Keep building
you just heard it over the microphone but it just actually
is roll this out until you feel a very good stretch forming at
From there, I'm going to tuck my chin towards my chest and
base of the neck. This one we want to build up as much
into this until you feel a very good amount of tension at the
the base of the neck and also into the top of the upper back.
you're using over different spots of upper and middle back
of two things. The first being a rolling desk chair or you can
tension right here as possible. From here, what I'm going to do
tuck our chin towards our chest. What you're going to do
force anything and if it's locked up you might get that
roller right here. My arms are going to be locked straight at
movement that is very similar to a popular yoga pose called
high-density foam roller. If you would like to get one, I'll
my elbow. They're roughly shoulder width apart. Let's
again we're just going to go for a very gentle stretch not
So, I'm going to start off on a floor and I'm going to do a
the child's pose. I like to grip my fingers into this foam
microphone but I got a very good release right there but
use a foam roller. I like to use the foam roller. It's a
the same time I don't know if you heard it over the
to target those also. So, for this next one, we can use one
those shoulder blades start to pinch what I'm going to do from
tension beforehand. Once you the chest start to activate
you can switch the back pod or the athletic cup whatever
sudden pop or release that you're looking for from there
quickly press down with my head and then wing my elbows down at
built over that area. The key is always build up as much
the point where you feel like it's going to pop or release.
self-release techniques. For this one, I'm going to reach my
over that spot too. So, we're also going to hit the bottom
pop or release with it. Don't try to force these. Do not go
floor until I feel a very good amount of tension again being
just a little bit differently. So, take your hands, put them
as you can. Let your head go down, let your shoulder blades
spot right at the base of the neck take two fingers and just
just a little bit more. So now, we're going to focus on our
quickly opens up that spot and again, you might get a sudden
three things. The first being a back pod. I bought this with my
downwards just like this towards the floor. It just
doing this on both sides. So, this is my go-to exercise when
and then, I'm going to slowly bringing them down while I'm
prefer the tasty beef barley variety. You can use any flavor
We want to stop right at that point and now what we're going
efficient. So, I just put my hands together like this, reach
appearance or a kyphosis in the upper back. We can use one of
to the point of pain. What you want is a nice, comfortable
little bit extra comfort. If you want a very cost-effective
stretch and I try to do this for about five times. From
here is try to push down with my head as much as I can and
means to be able to do this, use a large can of soup. I
on the back of your head like this. What I'm going to do from
compared to the back pod, this is going to be quite hard. So,
cervical segments. You just want to relax into this as much
keeping my arms straight, arms roughly shoulder width apart
up towards the ceiling, and then bring em down like this.
back pod or whatever you're using pretty much right at the
this one up to 10 times. With each repetition, build into it
there, what I'm going to do is a different way to open it up
being an extra large sports cup. If you actually look at
of your hands towards the floor. It should almost get to
top of the upper back and I really want to focus on that
then, I'm going to wing my elbows downward towards the
especially good too for anybody that has a dreaded neck hump
Really focusing on trying to pinch my shoulder blades as
to activate from there what I'm going to do is press into the
bit of a warm up and we'll make this a little bit more
to do is a quick passive stretch to open it up. What I'm
the upper back. Hold this for a couple seconds, relax, repeat
hands upward towards the ceiling as much as I can,
towels or a pillow for a little bit extra comfort and make sure
go down and also the shoulders. I like to start with a little
going to do is just take my hands and then wing my arms
I really need to pinpoint the base of the neck. This one is
build up as much tension as possible by bringing the back
starting off in bed because it will offer a little bit more
say is I use it daily. It works and I really like it. The next
cushion will be better for you but I'm going to position my
going to do is take your ear towards the other side. When
you like. Again, with this one, you're going to want to use
ball and then tilt my head you'll notice that it just
intensifies the stretch a little bit and again you might
much as I This will help open up the chest and also loosen up
you're going to want to throw pillows, towels over it for a
be able to get that release you're finally looking for try
at the base of the neck. So, in terms of a good it works you
the shape of the tube, they're very similar. The drawback is
to do this one right here for about 3 to five repetitions and
to put it vertical when you do it to pinpoint that spot right
take this one to the next level is very similar to what we did
get what you pay for so let's start by getting into position
own money. I'm not promoting it or recommending it. All I can
reaching away from me as much as I can. The key with this is
force anything. We're only going for a comfortable
I like to do this one lying flat on my back on the floor
on the side that is touching the door frame right here lift
build into it with each repetition and I do recommend
intensify that self massage over the ball. It can become
my bottom up and then I'm going to slide my arm across my lower
with that first technique. So, I'm going to do is take my arm
you feel like it is still locked up, what you can do to
kind of roll right the base of the neck. You'll find one big
but if you do have a lot of sensitivity you may find that
bump right there. We really want to focus on having this
door frame the wall. What you want to do is really make
ball for this but you can pretty much use anything that
like to do is then hook the side of my head with my hand
release that trapezius muscle and again, you might get a
back until I feel that trapezius muscle up here start
sudden pop or release into the base of the neck. Don't try to
then press a little bit more into the wall. The will help
again, if it's locked up, you might get that sudden release
better results. From there, you're just going to relax. If
backward and press your body into that tennis ball into the
shoulder down almost like I'm trying to pick something up off
there you're going to lie on your back and then scoop
shoulder off to the side of the base of the neck and then from
stretch. Hold this one for 15 to 20 seconds and with this
try to do that on both sides. So, this method is really good
also. Let that tension out as much as possible. You'll get
contact with that muscle tightness at the base of the
right here and then passively pull over just a little bit and
you do this, it'll help open up the neck and it will help
next to the edge of a wall or a door frame and you're going to
repetition, build into it just a little bit more and again,
one, I'd like to do just nice, slow, controlled breathing
neck right at the base so kind of at the top of the
is round and soft you can use a dog toy if you don't have any
place the tennis ball right here right over the side of the
20 seconds, you're just going to relax on the next
very sensitive so only go to your comfort level. What I'd
neck. Once you feel a good self massage going, what you're
that you're looking for. Comfortable stretch for 15 to
of those roll up several socks into a ball you're going to go
locking up the base of the neck. I'm be using a tennis
if you deal with a lot of muscle tightness including
muscle spasms, trigger points, and muscle knots that might be
to take this one to the next level is then lower the
the floor with my hands, you'll feel a very deep stretch and
is shrug my shoulder up on the side of pain. So again, I'm
you feel a deep, comfortable stretch. What we're going to do
with the first variation. Go over as far as you can. Once
recommend doing this on both sides to keep them in balance.
having right-sided pain. I'm going to shrug that right
shoulder up towards my ear as much as I can until I feel that
muscle start to activate. From here, what I'm going to do is
take my head towards the other side. Similar to what we did
Second variation is very similar. What I'm going to do
comfortable stretch. Do not try to force this. You want to hold
on the next repetition. Build into it just a little bit more.
stretch into it just a little bit more and if it is locked
I try to do that for about three to five times and I do
my hand too and just grip the side of my head to passively
up, you might get a sudden pop in there but go for a deep,
this stretch for about 15 to 20 seconds. You're going to relax
side, I'm tilting my head towards my left. I like to take
other side shoulder. So, in this case, if it's my right
going to do is take the ear on the other side towards the
right up here, start to activate. From here, what I'm
your lower back as much as you can until you feel that muscle
variations. Each variation hits it a little bit different. This
at the base of the neck. It just feels really locked up.
the arm on that side, bend it at 90 degrees, slide it across
What I'm going to do is have very good upright posture. Take
first one, let's say I have a lot going on on my right side
standing or seated. I'm going to show in two different
tight, it can lock that whole area up. So, if we can release
first one is going to be called the upper trapezius release.
that, you might get that pop. So, this one can be done
the shoulder into the side of the neck. When it gets really
self pop, crack, or release in the base of the neck. This
We're going to focus on a muscle that runs at the top of Hey, everyone. Doctor Rowe coming to you from SpineCare in
In this video, I'm going to show you how to safely pop the
St. Joseph, Michigan. In this video, I'm going to go over
to you as soon as I can thanks for watching
some easy stretching exercises that may end in a satisfying
base of your neck. Stay tuned.