Neck Rehab Level 1 _SL

WEBVTT

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Hello Dr.

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Jed here. Today we’re talking about neck rehab level

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one, the threes.

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These are the three basic exercises

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to help counteract the chronic position of the head forward,

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shoulders forward, the overstretched position

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that is really a common part

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of the human experience these days.

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Okay, we’re just gonna jump right to it here.

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So we’re gonna begin with the holdups.

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So we’re gonna hold these up right here.

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Gonna get about 90 degrees.

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If to get up to 90 degrees, that hurts your shoulders fine.

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Working down here is better than nothing,

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so you can stay down here,

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you can squeeze your shoulder blades.

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I’m gonna go ahead and take mine to about 90,

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get about head neutral position.

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We’ll go over that one more in the uh, next exercise.

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Squeeze the shoulder blades

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3, 2, 1 and relax.

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Come out of there. Just maybe shrug the

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shoulders just for a moment.

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Wiggle ahead just a moment.

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Then back up to the hold up position. This time in profile.

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Once again, if you’re forward here,

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you wanna get those arms back.

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You’re squeezing the shoulder blades.

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Try to be up to 90 if you can.

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Don’t let that head be forward. Bring it back.

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3, 2, 1 and relax.

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Just feeling the balance, balancing that head on the uh,

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cervical spine on your neck underneath there.

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Gonna do it one more time. Once again. Neutral head.

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Give yourself a little head scoop.

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Pull it back about 90 degrees if possible.

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Squeeze the shoulder blades.

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I’m just going to drop this arm so

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that you can see you keep both arms up up there.

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I’m squeezing the shoulder blades.

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Head is scooped back, head is held in that neutral position.

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And

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4, 3, 2, 1

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Now gonna transition directly to the next, uh,

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exercise within the series of three.

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And that is the head scoops.

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This is the exercise with mini names, head scoops,

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cervical retractions, um, many of those things.

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Head ramps, head scoop, cervical retractions. Here we go.

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We’re gonna go into, I’m gonna exaggerate the uh,

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shoulders forward, head forward, head forward position.

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Gonna sit up nice and straight.

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Once again, you’re imagining somebody’s gonna try

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to pok in the nose or in the lip

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and you just move that head back just a little

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and kind of scoop the head up.

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As of the top of your head is reaching up, tuck in

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that chin just a little bit.

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3, 2, 1. Relax.

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I’m gonna go back into a forward position.

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Don’t go forward too much.

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I’m doing that more so you can see the position.

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So there’s the forward. Now I’m gonna scoop it back and pull

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and raise up through the top of that head.

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You’re imagining like I just had to move straight back,

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3, 2, 1 and relax.

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And once again pull.

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Scoop the head, ramp the head and neck backwards.

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3, 2, 1.

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Now transitioning to some gentle head

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and neck mobility exercises.

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Now we’re gonna rotate right and up.

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Rotate back through neutral, rotating

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left and up.

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Rotate back through neutral.

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There’s one rotate, right and up.

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Rotate back through Neutral.

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Rotate left and up. There’s two.

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Now we got one more of these.

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We try to do three of all, all of these.

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The number doesn’t really matter.

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What matters is that we’re doing it.

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If my count was off on one of those earlier exercises

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or off on one of the later exercises, well uh,

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show some grace and we’re just gonna go with it.

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Okay, very good.

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That’s three for the rotate and up.

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Now we’re gonna rotate and down

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and rotating back through neutral

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and rotate

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and down, rotating back through neutral.

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Now rotating, right?

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This is our second one here

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and down, rotating up back

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through neutral, rotating left

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and down

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and rotating back through neutral.

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Okay, so now we have done one set of each

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of the three exercises.

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Now we repeat these until we’ve done three sets of each

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of these exercises and that will be the full series.

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Next set of the hold ’em ups, arms up,

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gonna pump ’em a little bit here.

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Once again, we’re going to utilize

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that head scoop a little bit, pulling that head back,

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straightening out the back of that spine,

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squeezing those shoulder blades.

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Now I do wanna point out that your abs are nice and tight.

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You’re not gonna allow your low back to bow for this.

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Okay,

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3, 2, 1 and relax.

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Transitioning to that, just in profile,

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you can continue just as you were bringing those arms up.

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Once again, if your arms are down here,

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over here, that’s okay.

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That’s better than nothing,

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but you’re working towards opening them up

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towards 90 degrees.

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Towards 90 degrees and head scoop back

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and squeeze those shoulder blades.

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3, 2, 1 and relax.

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Nice and easy. Nice and easy.

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Now always, uh, uh, underlying fundamental here is just

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that core activation.

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So, uh, do that abdominal, that core bracing that’s uh,

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highlighted in many level zero videos.

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Uh, low back level zero relief focuses on

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the abdominal bracing.

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So abdominal bracing to have that good underlying here,

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doing the stick up position up to about 90,

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squeeze those shoulder blades back.

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That head and neck in about the neutral position. Three.

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I’m just pumping it just a little bit. That’s optional.

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Do it if you wish. Don’t cause pain.

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3, 2, 1 and relax.

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Now, transitioning straight to the head scoops.

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If the head and neck is forward like that,

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gonna sit up straight here.

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You’re gonna push and you’re gonna pull that up and away.

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The head up and away just a little bit.

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3, 2, 1.

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And relax and pull it up and away.

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3, 2, 1 and relax.

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A little wiggle there. And uh, one last time as I’m about

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to get poked and pull it back and up and away.

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Scoop and hold. You don’t have to overdo that.

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Don’t cause pain, but hold it back

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for 3, 2, 1.

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Now transitioning back to the mobilities, we’re gonna start

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with those rotations ups

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and downs This time first we’ll do rotate left

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and up and rotate down

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back through neutral.

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Rotate right and up

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rotate down through neutral.

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Here we’re doing our second one here.

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Rotate left and

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up and down.

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Rotate back through neutral.

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Rotate right and up

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rotate back through neutral.

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Doing our third one here.

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Rotate left and up back through neutral.

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There we go. Now we’re gonna rotate left

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and down.

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Rotate up and through neutral,

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rotate right and

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down and up.

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Rotate back through neutral.

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Rotate left and down.

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Rotate up back through neutral.

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Rotate right and down

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and rotate back to neutral.

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Okay, and now repeat this one more time

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to round out the series of three.

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So here we go. The hold them up, up,

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squeeze those shoulder blades, squeeze

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3, 2, 1

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and relax.

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Hold them up.

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3, 2, 1 and relax.

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Gentle mobility here.

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Once again, imagine doing the head scoop right here.

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So hold it up. Last one here.

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Squeeze little shoulder blades, head scoop.

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I’m just gonna pump it a little bit here.

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Pump it a little bit here.

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3, 2, 1,

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and relax.

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Very good. Once again, transitioning straight

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to those head scoops.

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So, uh, as I’m getting poked in the face here, pull

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that head, scoop it back

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and up as as lifting up just a little bit.

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3, 2, 1. And relax.

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Pull that head back, scoop it up.

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3, 2, 1, And relax.

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One more time. Scoop that head and neck, back, chin tuck.

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Lift it up.

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3, 2, 1 and relax.

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Now last time through our mobility exercises.

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Now we’re going to rotate right and up.

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Rotate back through neutral, nice and easy. Nice and easy.

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Sometimes I call these facet joint glides.

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Rotate left and up.

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Rotate back through neutral.

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Rotate right and up doing our second,

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second repetition here on the rotations

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and up rotate through neutral.

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Rotate left and up

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and back to neutral UniMas here.

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Rotate right and up.

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Drop it down over through neutral.

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Rotate left and up.

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Round out the rotations with the up.

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So now let’s round out the whole series with rotations

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and down rotation and down.

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Tuck that s chin a little bit.

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Rotate back up through neutral.

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Rotate left and down.

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Rotate up through neutral.

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Rotate right and down.

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Rotate up through neutral.

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Rotate left and down.

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Rotate up through neutral UniMas home Stretch here.

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This is the last one. Rotate over to the right and down.

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Rotate up through neutral.

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Rotate left and down.

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Gonna give it a couple nods there to stretch it out.

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Rotate back through Central once again. Shoulders back.

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Just feel the neutral spine from top to bottom.

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Abdominal bracing underneath.

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Balancing that head nicely on top.

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Okay, you do these threes three times a day

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and you’ll watch your neck pain disappear.