Hey, everybody is Doctor Jo and cool Kali,
and today I'm going to show you my top three exercises for the neck. So let's get started.
So one of my favorite neck exercises, as you might know, if you've watched some of my neck
videos is a chin tuck, chin tucks are great because it not only stretches the muscles,
exercise of the muscles, and it kind of resets those neck muscles, especially with your posture.
If you've been working on the computer all day and you're leaning forward, getting those muscles
overstretched and weaken. Doing a chin tuck is a great way to kind of reset everything.
So a chin tuck for me is not just tucking your chin down, but it's actually tucking it back
in. So I like if you haven't done chin tucks before, to use your finger kind of as a target,
I think it just helps give you an idea and a feeling of what a chin tuck should be like.
So I'm going to turn just a little bit so you can see a little bit better angle. So
what I like to do is often just tell people to place their finger just lightly on their chin,
leave your finger in the same spot, and then pull your chin away from it. So then you get a lot of
little chins here. But it's more you see that I'm bringing my whole head back, I'm keeping that chin
level, I'm not tucking in it as I go, I'm not pulling my head back, up and up, I'm just coming
back, holding it for maybe three to five seconds. And then when I relax, a lot of times,
if you haven't been doing them, there's some space in between that finger. I know mine kind of moved
because I was talking and stuff. But a lot of times that will you'll see that just once or
twice, it will reset those muscles. So a lot of times just a three to five second hole. And you
can do five of these at a time kind of work your way up. But it really is something that shouldn't
be painful. I do have people say sometimes they're trying to do the chin tuck and a hurt. But you're
not forcing it back. I have a lot of movement, because I do chin tucks every day. But if you
haven't done a chin tuck before, you might just have this much movement. So there's no need to
force it, it might be a little uncomfortable. But it should never be painful. It should never
make you dizzy, or anything like that. So if it's painful, hold off on it, go check with
your doctor, go check with a therapist, make sure that you're doing it correctly. So then the next
exercises are going to be isometric exercises. And a lot of times people I think don't give isometric
exercises enough credit, because there's a lot of not a lot of movements. So you don't feel like
you're doing a lot. But you can use isometric exercises, really to help decrease pain, again,
kind of reset things and strengthen the muscles. And especially if you have something like EDS,
where you have a lot of loose ligaments and things like that, doing really like isometric exercises
can be really helpful for strengthening. So the the next one that we're going to do is a cervical
rotation, isometric exercise. So I'm going to be moving a little bit just so you can see the
motion I'm doing. But with isometric exercises, you're not actually moving, you're pushing into
something, making that movement, but you're not going anywhere. So for example, if I'm doing
a rotation, a cervical rotation, or neck rotation, and I'm turning this way, I'm gonna then place my
hand here and stop myself from doing this motion. But I'm pushing into my hand, so I'm pushing in.
And you might be able to see those muscles activating a little bit and then relaxing,
you're not pushing as hard as you can, you're not pushing 100%, I even recommend when you're
first starting off just to 30 to 40%, maybe three to five seconds. If you have some other
conditions going on, maybe even started 20% Just to activate those muscles. Because even just a
little bit 20 to 30% is a lot of times activating those deeper muscles. Versus if you go into 60%,
you're activating some of those outer muscles that are the bigger bulky muscles.
So then make sure you're switching sides. Now, you know, this is the motion I'm doing.
I'm taking my hand here and just stopping it but I'm pushing in. So I am moving it this way,
but my my fingers are stopping me from doing that movement, I'm just activating those muscles a
little bit. So a lot of times when these movements are painful, you can do these isometric exercises,
but you're not going into that painful motion. So that's why they're awesome. And I like them a lot.
So then the next one is just going to be an isometric side bend. Same kind of idea with all
of that. So this time I'm doing a side bin motion. But again, I'm just kind of placing my hand on my,
my temple here and stopping myself from doing it. So I'm, I'm pushing in,
but my hand is stopping me. So I'm probably kind of going a little bit so you can see the movement.
But ideally, you want your head and the nice neutral position, and then just pushing in
for that three to five seconds. Then relaxing, switching sides. I like to switch sides. You don't
have to switch sides. You can do them all on one side. If you want to follow along with the real
time video, where I'm doing everything so you can actually have the reps and everything while I'm
doing it as well and just follow along, you can check out my playlist of real time videos
up there. So there you have it, those are my top three exercises for the neck. If you'd like
check out some other videos, check them out over here, and don't forget to subscribe by
clicking down there. And remember be safe, have fun, and I hope you feel better soon.