Tag: good posture
Chin tucks (retraction) for neck pain and spine posture | Feat. Tim Keeley | No.40 | Physio REHAB
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ok today we’re talking about simple cervix unfolds to do when you’ve got cervix sorenes a stiff neck headaches that’s a thing especially for people who are working at a workstation computers that’s then with truly poor posture in their prickle and they have that forward hip carry so today’s usage announced retraction or chin tucks so what you need to be doing is if you’re at home and you’re sitting on the sofa or you’re sitting in the car or merely sitting on a terrace that’s a thing I crave “are you doin ” these little chin folds but you’ve got to make sure you’re in a good sticker aligned at first you can be sitting in the grab is like this and expect to do the chin fold it’s not going to work so what I miss you acquiring sure of is you are in a neutral prickle here alright so you’re really making sure that your prickle is in this upright position then you’re just not cause them under adaptable by point and if anything you can add a little bit of core switch on within our pelvic storey shoulders come before they’ve got to be in this neutral situate as well as it’s down the back a little bit and then your top is what we’re going to work on so if your backbone from here down to sit really well you will do really well with this exercise so what I require you to imagine is when you are facing forward okay you’ve got to keep your eyes on something so keep your eyes there not something as an attention elevation and I like putting two things on the chin so two thing is here restrain my hearts height and what I’m going to try and do is just gently pull my head away from my fingers and then return inducing sure you’re not going backwards like this you’re not going to I know what you go backwards like that and I do conceive I require you going down and lengthen out too much it’s simple retraction is like your head is just sliding back on your sticker alright so here now just think about this slide back on the prickle so you’ve actually got to keep it level as you go backwards and what that’s doing is upper cervical flexion and lower cervical postponement which is the opposite of slumping so here I’m in lower cervical flexion and upper spinal expansion so in this position I’m exert pressure posterior on my lower disc summertime check five six seven which is always the ones that are going to go first with bad posture as far as bulging and degenerative difficulties they’re always like this and I’m jamming by upper quantity for an extension I’m ramming those facet braces and it is sitting like that so it’s basically the complete opposite okay so this is the bad berth get out of that posture for a start but then the refusal is go right back to the terminated opposite of what you live so there’s extreme there the other extreme is coming into here now when you’ve got major disc problems with physio we get them doing retraction extension that’s a little bit more advanced today is what it ever about representing sure you’re doing simple practises like retraction chin stow to try to improve your one posture the two mobility through your backbone and facilitate stretch forth does those braces out of that jam prestige which is a great break to do regardless so you’re doing this not a to make relaxed generates greater flexibility through that prickle and try and prevent that soft material slip of all its own position but you’re actually really each hour going out at positioning giving you a backbone a breaking from being on this but you shouldn’t be like that but if it is like this it brings out our position helps you reset that posture schooling you that you’ve got to be out of that point in back and at the same time you’re stretching and actually curing get better so make sure though with this one too that you’re not going back too far okay I want you to go back to where the grief is but don’t go into the pain so if you acquire some sorenes what I convey by as a unfold tendernes so if you feel fine you can go oh there it is okay that’s as far as you go don’t try Ram it backwards did you do too many of those you’re starting to start getting some referral down here perhaps you might be saying it refer of your old-fashioned headache that comes back to just go to the pain and back and when you get better it feels looser you’ll find you’ve got to go more and more and more so “ve been thinking about” it’s like reaching double chins and now and the other little trick is if you’re struggling a little bit keep the time on your ceiling your speak which is involves these throat muscles which is like the core stability for throats like your TA for your throat and your backbone your cervical spine to keep your tongue in a roofie lip I can’t talk going to do that and I would work on about pitches of ten so 10 repetitions per set maybe a couple of places and staff every hour so you’re coming out of its own position into this nice neutral backbone sitting position if you have to sit and work on that if you are eligible to stand even better so get your spot a lot of memory you can’t do it this position you can’t reject it I simply can’t get backwards so you’ve got to get a good position here so if you’re a person who stands at work you want to be in now and in that position too because there’s a lot of standing occupations a lot of standing postures that people are looking forward in doing this especially physio to where they’re looking forward about hittings sheering for now that’s a posture where they extend oh right before that and certainly stress here so you need to be into this position now and plucking back
