Physical Medicine
Targeted Exercises to Treat Your Pain

Neck Rehab Level 1_SL

Category:

24min:21sec. A gentle intro neck rehab exercise session with discussion of neck pain, causes and treatments. Do full video 3-4 times per week, with self guided shortened versions 2-3 times/day until NO MORE NECK PAIN. Progress to next step for shortened version.

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Hello, Dr. Jed here. This video is on

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Neck Rehabilitation exercises level 1.0. Okay

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to begin with a couple things.

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These series of movements and exercises are

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most specifically designed for long-standing neck

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pain that is chronic neck pain not

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not specifically designed for if you\’ve

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recently been in a car accident had a serious injury or if you\’ve experienced

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a recent sudden increase in your neck pain, particularly,

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if you have neck pain radiating down into

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your arm, you need to be seen and evaluated by your physician. Okay,

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so now we\’ve got that out of

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the way.

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Let\’s see here.

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Another concept is if any of

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these exercises any of these movements cause a

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sudden increase in pain then to begin

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with a gentle modification and then if you

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are unable to reduce or eliminate the pain through the

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simple modification

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You stop the exercise that particular exercise is not

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for you will work around it will do other exercises moving forward.

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Okay, so now another foundational

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concept that is

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We\’ll call it foundational sitting and that is

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sitting upright. We\’re gonna work to balance

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shoulders back Palms up head balanced

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over the cervical spine.

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Now the reason for this I\’m going to turn in profile

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here now the reason for this

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Working on this foundational sitting that is

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Palms up. It opens up the fascial tissue

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the connective tissues on the front side

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of your shoulders and chest shoulders back.

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Balancing the head is that we are working to counteract

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the the typical human

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State the typical human state is hands-forward ice

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forward intention forward these days technology gets

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a bad rap, you know, we say, oh computer spent

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too much time doing this too much time doing this cell phones

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even worse going like this bringing that

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head forward shoulders rounded. Sometimes that\’s

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even called technique now.

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While technology has certainly exacerbated this situation

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it\’s been going on since the Donna time.

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I mean thousands of years ago, perhaps somebody\’s

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sitting on the ground doing food preparation skinning and

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animal Building A Fire it is the human State

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hands forward intention forward shoulders rounding

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neck forward. However, that chronic

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condition can cause pain. Okay. So

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once again, we\’re gonna go over that

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foundational City,

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And I want to go over a particular concept.

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So shoulders back approximately aligned with

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the spine the head which we

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might consider a bowling ball balanced on

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the cervical spine. So if you\’re

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a really tricky person you might be able to balance a

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bowling ball on a broomstick. That\’s what

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we are attempting to do with our head the average

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head weighs, perhaps 10 to 14 pounds about

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bowling ball range and if it

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is balanced perfectly

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on your cervical spine, then there

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is

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No need for long-standing muscle

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contraction. If the head is moving forward

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falling forward. Then the only way they head

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does not fall off. The body is loading the connective

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tissues and chronic muscle contraction and

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that causes pain. So again, and again, we\’re

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going to talk about foundational sitting shoulders back.

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Head balanced over the cervical spine.

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Okay. So now that we\’ve got those things out of the way, let\’s move

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into the series of movements and exercises. So

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Number one. Let\’s go over what I call cervical Facet

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Joint Glides. Okay. Now we\’re

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going to do that foundational sitting up nice

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and right it feels oftentimes as

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if your chin is lifted, but typically

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that actually is just aligning it appropriately. So

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let\’s begin that we

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let\’s assume that we have a little Pinocchio nose here and we\’re

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going to

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Make a little to you.

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Make a smiley face.

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Okay. Now I\’m assuming that you\’re doing this with me. So we

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are just doing our rehab exercises now,

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okay.

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far off to the side

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nice and high up

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down

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cross over

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And up let\’s do that a couple more times.

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So you can\’t rush this you need to go nice and slow

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nice and easy.

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the reasons for this are many but some

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are that the cervical facet joints

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that is you have a series of two posterior

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joints.

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At every cervical level.

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Sometimes with chronic pain we\’ll just do

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one more here up.

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and over

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Now we\’re gonna go back to Center. Once again Center ourself

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shoulders back balancing the head

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and now instead of the Pinocchio nose drawing

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that you we are

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going to

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Make a frowny face.

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down

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up

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over

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And down.

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We\’re gonna continue that a little bit and I\’ll

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continue my discussion about the facet joints.

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While we\’re doing this so you keep your motion nice

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and smooth.

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Sometimes during chronic pain.

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Parts of the body go into muscle spasm and

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stop acting normally.

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Some of your facet joints stop moving normally.

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And at which case they stop making appropriate synovial

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fluid.

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Which makes the joints?

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gum up Grime up and it

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Moves in the direction of making arthritis. So moving

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side

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And down.

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side

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And down.

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That moves all of our small little facet joints

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and it sends the physiologic message to freshen up

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the cartilage and the synovial fluid inside of

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our joints acting so

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to speak to take a little oil can and oil

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up each of our little joints. Okay. So that\’s

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our first exercise in today\’s series cervical Facet

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Joint Glides. Okay. So now we\’re moving to a tried

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and true. This is

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chin tucks and cervical retraction

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I\’ll just demonstrate this to you both this straight on

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and then the price see it a little bit better sideways. So

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to begin with in fact, I\’m just going to go right

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to sideways because that\’s really where the concept is. So once

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again the typical

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human condition whether it be computers or just

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anything is going to tend to have the head forward.

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Shoulders down shoulders rounded once again,

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let\’s return to foundational sitting.

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shoulders back

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and now we\’re going to pretend the head is forward.

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Let\’s put our

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finger right on our chin.

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Pull it straight back trying to make a double chin.

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three

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two

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one

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let\’s do this about 10 times relax.

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Pull it back.

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three

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two

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One relax, and now once again we

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are we\’re not.

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Ducky, and I had him pulling back. We\’re not just looking up. We are

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chin back retractions double

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chin.

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and relax

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three

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two

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One now, we\’re gonna extend the

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length of hold. We\’re gonna go to counter five.

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pull back five

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four

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three

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two

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one

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relax

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pull back

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five

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four

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three

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Two one gonna do a couple more it\’s going

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to kind of 45 to where you are right now.

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once again chin back five

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four

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three

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two

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one

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straight on

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chin back five

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four

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three if you\’re trying to Bunch up and make

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yourself that double chin three.

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To one it\’s a little difficult to

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speak while you\’re a holding that good cervical retraction. Now you

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can do that and I encourage you to do that throughout the

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day if you\’re sitting at your desk even sitting at a stoplight

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driving take a few minutes and

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activate those muscles do some of those cervical retractions

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Okay, so

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Next let\’s move into some gentle stretches. Okay, so

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to begin with there\’s really easy

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just side to side. We\’re gonna imagine taking the ear to

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the shoulder.

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Just starting up nice and easy three.

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two

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one

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nice and easy the shoulder stays down.

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three

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two one

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Okay. Now I\’m going to put that hand down and sit

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on the hand. We\’re gonna add a little bit of over pressure.

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5

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4

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3

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2

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1

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switch it off.

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Sit on the other hand a little gentle overpressure.

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lengthen those muscles five

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four

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three

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two

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one

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very good

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one more time

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and stretch five

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four

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three

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two

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one

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last time sitting on that hand

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gentle stretch five

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four

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three

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two

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one very good. Okay and always

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return to that foundational sitting.

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Shoulders back. I find that the Palms up really helps.

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Now it\’s going to do gentle rotation. That is keeping the

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head.

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More or less than that neutral position that chin

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about level.

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Twist it all the way over as far as you can if that\’s all you get. We\’ll just

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go ahead and call that a three.

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two one

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other way

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three

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two

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one

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I was going to gently deepen the stretch and we\’re

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going to do a count of five.

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five

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four

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three

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two

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one

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the other way

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five

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four

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three two

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One now, we\’re going to add a

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little health care. I\’m going to gently use

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these fingers to pull my cheek

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here. I\’m going to use this hand on the back of my head up here

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to twist my head ever so

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gently

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We\’ll call this one 10.

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00:12:09.000 –> 00:12:09.500
9

272
00:12:10.700 –> 00:12:10.900
8

273
00:12:11.900 –> 00:12:12.300
7

274
00:12:13.300 –> 00:12:13.600
6

275
00:12:14.900 –> 00:12:15.300
5

276
00:12:16.200 –> 00:12:19.700
hold it if it\’s easy, you can go a little deeper if it\’s hurting then

277
00:12:19.700 –> 00:12:20.500
you ease off.

278
00:12:22.700 –> 00:12:22.900
two

279
00:12:24.100 –> 00:12:24.400
one

280
00:12:25.200 –> 00:12:25.600
release

281
00:12:26.900 –> 00:12:29.500
back the middle if you need just to gently mobilize

282
00:12:29.500 –> 00:12:33.000
yourself do but don\’t just drop your

283
00:12:32.200 –> 00:12:35.700
head and roll it around in a circle. Okay? Okay, once

284
00:12:35.700 –> 00:12:38.000
again use a couple fingers just on your

285
00:12:38.700 –> 00:12:41.200
cheekbone and this up on the back of your head and

286
00:12:41.200 –> 00:12:42.700
give a gentle twist.

287
00:12:45.500 –> 00:12:45.500
and

288
00:12:46.700 –> 00:12:47.100
nine

289
00:12:48.400 –> 00:12:48.600
eight

290
00:12:52.800 –> 00:12:53.400
six five

291
00:12:54.400 –> 00:12:54.700
four

292
00:12:55.800 –> 00:12:56.100
three

293
00:12:57.300 –> 00:12:57.600
two

294
00:12:58.700 –> 00:12:59.000
one

295
00:13:00.300 –> 00:13:03.400
Okay, very good. That is a cervical spine

296
00:13:03.400 –> 00:13:04.000
it rotations.

297
00:13:04.800 –> 00:13:07.200
Now let\’s do what I call the 45 and down.

298
00:13:07.200 –> 00:13:11.300
Okay. This one is actually for the elevator scapula probably

299
00:13:10.300 –> 00:13:13.300
the most commonly spasm of muscle

300
00:13:13.300 –> 00:13:16.100
in the body in my clinic. I do trigger point in those

301
00:13:16.100 –> 00:13:19.800
injections trigger point injections in those muscles quite frequently

302
00:13:19.800 –> 00:13:22.600
because it needs it. But this is

303
00:13:22.600 –> 00:13:25.200
how you take care of it. You look off to

304
00:13:25.200 –> 00:13:25.600
the side.

305
00:13:27.400 –> 00:13:29.200
drop that head three

306
00:13:30.300 –> 00:13:31.800
two one

307
00:13:32.800 –> 00:13:34.200
off to the side about 45.

308
00:13:35.600 –> 00:13:36.300
And down.

309
00:13:37.700 –> 00:13:38.000
three

310
00:13:39.100 –> 00:13:39.300
two

311
00:13:40.400 –> 00:13:40.800
one

312
00:13:41.900 –> 00:13:44.600
Now we\’re going to add to it just a little bit now the

313
00:13:44.600 –> 00:13:47.200
opposite hand. I\’m just gonna go behind me

314
00:13:47.200 –> 00:13:50.800
a little bit. I\’m even gonna grasp my chair. Okay, come over.

315
00:13:50.800 –> 00:13:54.000
I\’m gonna gently grab my the

316
00:13:53.300 –> 00:13:56.400
back of my head and just give a gentle pull

317
00:13:56.400 –> 00:14:00.300
lengthening this whole area. We\’ll

318
00:13:59.300 –> 00:14:01.300
give it a five.

319
00:14:04.200 –> 00:14:04.500
four three

320
00:14:05.700 –> 00:14:06.200
two

321
00:14:07.300 –> 00:14:09.300
one gently come out of there.

322
00:14:10.400 –> 00:14:13.700
All of these motions you move between them very gently

323
00:14:13.700 –> 00:14:15.300
so I\’m reaching behind me.

324
00:14:16.600 –> 00:14:17.500
And I\’m reaching up here.

325
00:14:18.300 –> 00:14:20.400
45 and down

326
00:14:23.100 –> 00:14:24.700
five four

327
00:14:25.800 –> 00:14:26.100
three

328
00:14:29.000 –> 00:14:29.200
one

329
00:14:31.400 –> 00:14:35.200
once again gently come out of there. If any of these exercises feel

330
00:14:34.200 –> 00:14:37.500
particularly good for you. Then you

331
00:14:37.500 –> 00:14:40.800
remember those specific exercises and do them more frequently

332
00:14:40.800 –> 00:14:43.400
throughout the day. Okay. So moving along

333
00:14:43.400 –> 00:14:43.700
now.

334
00:14:44.600 –> 00:14:47.300
We are now just doing easy extensions and

335
00:14:47.300 –> 00:14:49.100
for this I need a towel.

336
00:14:50.900 –> 00:14:53.400
Anyway, what we do here is we

337
00:14:53.400 –> 00:14:56.300
take a towel as you can see right here in

338
00:14:56.300 –> 00:14:56.700
my hand.

339
00:14:57.600 –> 00:14:57.800
and

340
00:14:58.900 –> 00:15:01.400
I\’m just going to go corner to

341
00:15:01.400 –> 00:15:01.600
corner.

342
00:15:02.300 –> 00:15:05.900
Give it a little pull here and put this

343
00:15:05.900 –> 00:15:09.200
behind my head. Okay, so this

344
00:15:08.200 –> 00:15:11.400
is called a cervical extension just

345
00:15:11.400 –> 00:15:14.400
a gentle cervical extension. I\’m going to start with it very

346
00:15:14.400 –> 00:15:18.000
low down on my neck. We\’re gonna progress low mid

347
00:15:17.800 –> 00:15:20.400
upper. So right now

348
00:15:20.400 –> 00:15:23.300
just across the base of my

349
00:15:23.300 –> 00:15:26.100
cervical spine gently pulling forward to kind

350
00:15:26.100 –> 00:15:29.400
of pin the cervical spine and I\’m just gonna look up

351
00:15:29.400 –> 00:15:30.900
as much as I recently can.

352
00:15:32.200 –> 00:15:33.400
Call that a five.

353
00:15:34.100 –> 00:15:34.400
four

354
00:15:35.500 –> 00:15:37.300
three two

355
00:15:38.200 –> 00:15:38.700
one

356
00:15:40.400 –> 00:15:44.200
relax now. I\’m moving the towel up just about mid cervical

357
00:15:43.200 –> 00:15:44.600
spine.

358
00:15:46.800 –> 00:15:50.600
Grabbing and a gentle pole and lean

359
00:15:49.600 –> 00:15:51.100
the head back.

360
00:15:53.000 –> 00:15:53.400
five

361
00:15:54.400 –> 00:15:54.600
four

362
00:15:55.700 –> 00:15:55.900
three

363
00:15:57.100 –> 00:15:57.200
two

364
00:15:58.300 –> 00:16:01.600
one very good. Now I\’m gonna bring it up almost

365
00:16:01.600 –> 00:16:05.100
just right underneath the base of my skull really moving

366
00:16:04.100 –> 00:16:07.500
back up into this. And now the towel is

367
00:16:07.500 –> 00:16:10.800
almost pulling it\’s not quite pulling straight up but up

368
00:16:10.800 –> 00:16:13.200
in 45 in front of me kind of keep that

369
00:16:13.200 –> 00:16:16.300
towel just underneath my school lean the

370
00:16:16.300 –> 00:16:17.500
head back five.

371
00:16:19.500 –> 00:16:19.900
four three

372
00:16:20.900 –> 00:16:21.400
two

373
00:16:23.300 –> 00:16:26.800
One, okay, very good. So once

374
00:16:26.800 –> 00:16:29.600
again if those field particularly

375
00:16:29.600 –> 00:16:33.000
good to you, then you repeat them. So for

376
00:16:32.400 –> 00:16:36.000
right now, we just completed a side to

377
00:16:35.600 –> 00:16:36.800
side the

378
00:16:38.100 –> 00:16:41.900
the rotations the side to side the 45

379
00:16:41.900 –> 00:16:44.500
and down levator scapula stretches and

380
00:16:44.500 –> 00:16:47.200
then we did cervical extensions. Now, what we\’re not

381
00:16:47.200 –> 00:16:51.600
doing is we\’re not stretching cervical flexion.

382
00:16:50.600 –> 00:16:53.800
Okay, we\’re not going to go into that because

383
00:16:53.800 –> 00:16:56.400
nine people out of 10

384
00:16:56.400 –> 00:16:59.500
have don\’t need this towel anymore nine people out

385
00:16:59.500 –> 00:17:00.000
of 10.

386
00:17:00.700 –> 00:17:03.700
These muscles are already overly stretched. So

387
00:17:03.700 –> 00:17:06.900
we are not going to stretch an

388
00:17:06.900 –> 00:17:08.400
overly stretch muscle at this time.

389
00:17:09.600 –> 00:17:13.800
So now we are going to oh, I

390
00:17:13.800 –> 00:17:16.800
just want to briefly talk about a couple other good

391
00:17:16.800 –> 00:17:19.100
stretches that you can do throughout the

392
00:17:19.100 –> 00:17:22.400
day and it is to further open up this area. This is

393
00:17:22.400 –> 00:17:25.600
called doorway stretches. So it\’s exactly it sounds like maybe as

394
00:17:25.600 –> 00:17:27.100
you step through a doorway.

395
00:17:27.900 –> 00:17:31.000
Grab the the sides of the door Lean

396
00:17:30.100 –> 00:17:33.500
Forward opening up that chest. In fact

397
00:17:33.500 –> 00:17:36.700
right now. I can just do it. You can do it right here without a doorway. We\’ll

398
00:17:36.700 –> 00:17:37.300
hold it for five.

399
00:17:39.400 –> 00:17:39.900
four three

400
00:17:40.800 –> 00:17:41.000
two

401
00:17:42.400 –> 00:17:45.100
One that\’d be called the low stretch this be called

402
00:17:45.100 –> 00:17:48.200
the high stretch. Now this one you got to be a little careful. If you have any

403
00:17:48.200 –> 00:17:51.400
rotator cuff either issues if this causes

404
00:17:51.400 –> 00:17:54.900
shoulder pain, then you got to be careful to situate situation, but

405
00:17:54.900 –> 00:17:57.500
you might place your hands on the doorway and lean forward

406
00:17:57.500 –> 00:18:00.300
we can do it just fine without a doorway five.

407
00:18:01.300 –> 00:18:01.500
four

408
00:18:02.500 –> 00:18:06.300
three two one very

409
00:18:05.300 –> 00:18:08.800
good. So now we\’ve done gentle

410
00:18:08.800 –> 00:18:11.200
mobility of the joints. We\’ve done

411
00:18:11.200 –> 00:18:12.900
gentle stretching.

412
00:18:13.700 –> 00:18:16.400
We\’ve activated some of the key muscles by

413
00:18:16.400 –> 00:18:19.400
doing those cervical retractions. Let\’s just

414
00:18:19.400 –> 00:18:21.200
add in a couple key.

415
00:18:21.800 –> 00:18:24.400
Muscle strengthening exercises that

416
00:18:24.400 –> 00:18:27.800
will help you maintain the correct cervical and

417
00:18:27.800 –> 00:18:30.300
thoracic posture to keep that

418
00:18:30.300 –> 00:18:32.900
pain at Bay for the decades to come.

419
00:18:34.200 –> 00:18:37.600
Okay, so to begin with let\’s do what I

420
00:18:37.600 –> 00:18:40.500
call scap-backs or shoulder squeezes. Once again,

421
00:18:40.500 –> 00:18:43.400
this one probably works best in a profile view

422
00:18:43.400 –> 00:18:43.600
here.

423
00:18:44.700 –> 00:18:47.100
And my scapula my shoulder blades you\’re going

424
00:18:47.100 –> 00:18:50.300
to imagine them squeezing together. So once

425
00:18:50.300 –> 00:18:52.500
again in that foundational sitting position,

426
00:18:53.500 –> 00:18:56.400
I\’m gonna squeeze those shoulder blades together for good

427
00:18:56.400 –> 00:18:56.700
five.

428
00:18:58.100 –> 00:18:58.300
four

429
00:18:59.600 –> 00:18:59.900
three

430
00:19:01.200 –> 00:19:01.400
two

431
00:19:02.600 –> 00:19:02.800
one

432
00:19:04.500 –> 00:19:06.000
let\’s do a five second hold times five, okay.

433
00:19:07.100 –> 00:19:07.600
five

434
00:19:08.700 –> 00:19:08.900
four

435
00:19:10.500 –> 00:19:10.700
three

436
00:19:12.300 –> 00:19:12.600
to

437
00:19:13.900 –> 00:19:14.400
one

438
00:19:16.200 –> 00:19:19.400
And squeeze kind of look lift that

439
00:19:19.400 –> 00:19:19.800
head up.

440
00:19:20.700 –> 00:19:22.400
maneuver that neck around feel

441
00:19:23.400 –> 00:19:25.400
the bowling ball balance

442
00:19:26.400 –> 00:19:27.400
on the broomstick

443
00:19:28.300 –> 00:19:31.600
feel your head balanced on your cervical spine release.

444
00:19:32.800 –> 00:19:36.300
As you work and strengthen the foundation on

445
00:19:35.300 –> 00:19:38.600
which your head sits. That\’s

446
00:19:38.600 –> 00:19:41.300
what we\’re doing right now scapular stabilization.

447
00:19:42.400 –> 00:19:45.500
strengthening up the muscles on a thoracic

448
00:19:45.500 –> 00:19:45.800
spine

449
00:19:46.900 –> 00:19:48.100
to better facilitate

450
00:19:49.200 –> 00:19:51.500
stable cervical spine

451
00:19:52.400 –> 00:19:55.700
Let\’s do one more and squeeze five.

452
00:19:56.700 –> 00:19:57.000
four

453
00:19:57.900 –> 00:19:58.200
three

454
00:19:59.300 –> 00:20:02.200
two one very good.

455
00:20:03.500 –> 00:20:04.200
I go over those.

456
00:20:05.800 –> 00:20:08.800
Those scat backs and shoulder squeezes

457
00:20:08.800 –> 00:20:11.300
much more extensively in my postural Series. So

458
00:20:11.300 –> 00:20:14.700
to follow up on that check out in there. So now

459
00:20:14.700 –> 00:20:18.400
we\’re going to segue to a cervical

460
00:20:17.400 –> 00:20:21.200
extension exercise. Okay, so

461
00:20:20.200 –> 00:20:23.200
to begin with a concept on this

462
00:20:23.200 –> 00:20:23.700
one, okay.

463
00:20:24.800 –> 00:20:27.800
So to begin with technique if

464
00:20:27.800 –> 00:20:31.100
you weigh, if you may leads to these muscles

465
00:20:30.100 –> 00:20:33.200
overly stretched too much

466
00:20:33.200 –> 00:20:36.400
study these muscles overly stretched. I

467
00:20:36.400 –> 00:20:40.100
was plagued by neck pain right there during medical school. I tried

468
00:20:39.100 –> 00:20:43.100
every postural modification. I could standing

469
00:20:42.100 –> 00:20:45.100
desk all kinds of things. But it again

470
00:20:45.100 –> 00:20:48.700
and again the head was too far forward. These muscles

471
00:20:48.700 –> 00:20:51.500
were overly lengthened and stretched.

472
00:20:51.500 –> 00:20:55.600
These next series is cervical

473
00:20:54.600 –> 00:20:57.300
extensions. I call them

474
00:20:57.300 –> 00:21:00.200
reverse head nods. So you might

475
00:21:00.200 –> 00:21:03.500
sit her to chair oftentimes. I like to put my feet

476
00:21:03.500 –> 00:21:07.100
well out in front of me you lean forward if

477
00:21:06.100 –> 00:21:09.200
your body can lean forward more or less as far

478
00:21:09.200 –> 00:21:12.600
as you can brace yourself sturdly on

479
00:21:12.600 –> 00:21:15.300
your knees. Don\’t allow your head to Sag

480
00:21:15.300 –> 00:21:16.600
just kind of straight up and down.

481
00:21:17.900 –> 00:21:19.400
I know you\’re going to gently.

482
00:21:21.600 –> 00:21:22.500
lift that chin

483
00:21:24.900 –> 00:21:26.900
and bring it down about a half inch.

484
00:21:28.600 –> 00:21:29.500
with the chin

485
00:21:33.500 –> 00:21:36.300
bring it down about a half inch now once again.

486
00:21:37.600 –> 00:21:39.200
all of these exercises

487
00:21:40.400 –> 00:21:42.200
are very specific.

488
00:21:43.300 –> 00:21:46.300
And if you\’re specific pain does not respond well

489
00:21:46.300 –> 00:21:50.100
to any specific exercise you modify or

490
00:21:49.100 –> 00:21:51.400
just do a different exercise.

491
00:21:52.400 –> 00:21:54.700
Do this in a few more times down?

492
00:21:55.800 –> 00:21:57.700
And up really lift that chin.

493
00:21:58.700 –> 00:22:01.800
squeezing feel attention at

494
00:22:01.800 –> 00:22:03.400
the base of your skull

495
00:22:04.400 –> 00:22:07.200
between your cervical spine and your

496
00:22:07.200 –> 00:22:09.000
occipital bone of your skull.

497
00:22:13.200 –> 00:22:15.000
Drop it. Let\’s do a few more times.

498
00:22:16.300 –> 00:22:16.500
five

499
00:22:17.700 –> 00:22:18.000
four

500
00:22:19.300 –> 00:22:19.500
three

501
00:22:20.900 –> 00:22:21.200
two

502
00:22:22.400 –> 00:22:23.000
why?

503
00:22:25.800 –> 00:22:27.700
squeeze by

504
00:22:28.600 –> 00:22:29.000
four

505
00:22:30.100 –> 00:22:30.500
three

506
00:22:31.700 –> 00:22:32.000
two

507
00:22:33.200 –> 00:22:36.400
one relaxed. Okay, very good.

508
00:22:37.700 –> 00:22:40.900
Now we\’re gonna come back up to that foundational sitting

509
00:22:40.900 –> 00:22:45.400
position and we\’re just going to repeat both

510
00:22:43.400 –> 00:22:46.900
of those exercises. Once

511
00:22:46.900 –> 00:22:49.000
again this time the scat back instead of

512
00:22:49.200 –> 00:22:53.300
just down here. Let\’s do it a little higher. So the arms up squeeze

513
00:22:52.300 –> 00:22:55.500
those shoulder blades head nice and

514
00:22:55.500 –> 00:22:56.500
high five.

515
00:22:58.800 –> 00:22:59.400
four three

516
00:23:00.300 –> 00:23:00.600
two

517
00:23:01.700 –> 00:23:02.900
one and relax

518
00:23:04.100 –> 00:23:05.400
squeeze those shoulder blades together

519
00:23:06.400 –> 00:23:10.000
This time let\’s do a little cervical retractions with it. So chin one,

520
00:23:09.700 –> 00:23:13.100
two, three, four, five.

521
00:23:12.100 –> 00:23:16.300
Relax squeeze the

522
00:23:16.300 –> 00:23:18.800
shoulder blades pull the chin back three.

523
00:23:19.900 –> 00:23:22.400
Two one one more

524
00:23:22.400 –> 00:23:25.300
just like that squeeze chin down

525
00:23:25.300 –> 00:23:27.400
make yourself a double chin three.

526
00:23:30.100 –> 00:23:30.500
two one

527
00:23:31.100 –> 00:23:35.000
Relax, come back out of that. Go back to that foundational sitting

528
00:23:34.300 –> 00:23:36.800
position Palms up.

529
00:23:37.500 –> 00:23:42.000
Shoulders open relaxing the anterior

530
00:23:40.500 –> 00:23:43.400
musculature and feeling

531
00:23:43.400 –> 00:23:47.100
the tightness between your shoulder blades feeling the

532
00:23:46.100 –> 00:23:49.100
balance of your head.

533
00:23:49.900 –> 00:23:52.900
Okay. Once again, we did quite

534
00:23:52.900 –> 00:23:56.100
a few exercises today. This is a nice basic set.

535
00:23:57.200 –> 00:24:00.400
If you\’re feeling good and not overwhelmed by it, I\’d hit replay and

536
00:24:00.400 –> 00:24:03.700
do it one more time. Even right now. Sometimes people

537
00:24:03.700 –> 00:24:07.100
get extra benefit by doing this short series

538
00:24:06.100 –> 00:24:09.700
of exercises, perhaps two even three

539
00:24:09.700 –> 00:24:12.300
times throughout the day. Okay that

540
00:24:12.300 –> 00:24:15.800
does it for Neck Rehabilitation exercises

541
00:24:15.800 –> 00:24:17.800
level 1. I\’ll see you next time.