Tag: neck pain
Chin tucks (retraction) for neck pain and spine posture | Feat. Tim Keeley | No.40 | Physio REHAB
admin123 0 Comments Back Pain CHRONIC PAIN
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
Reduce neck and shoulder pain in a one arm row / pull | Feat. Tim Keeley | No.23 | Physio REHAB
admin123 0 Comments Back Pain CHRONIC PAIN
okay today and we are looking at trying to get you working on the correct row post for your shoulder blade or your scapula so a lot of parties are having troubles when they row or when they do an forearm draw they’re doing the wrong things with their slipshod auto-mechanics and that can be due to pain to be witness to the four practices bad muscle govern today we’re going to try and support you how to use exerts to try to improve their control what their power needs to be like so a lot of time beings have sorenes down now the old-fashioned cervix ache from from computers or their training too hard and we accompany a lot of people with pain into the rhomboids and into that levator SCAP meet your sketch and what it tends to do is it tends to muck up their shoulder move and they tend to pull incorrectly and they tend to push incorrectly now this episode is about the pulling movement clearly we’re doing we get beings doing a lot of serratus movement and press fluctuation but we’re talking about the pull advance so with plucking what we want to focus on this with the sequence is Magnus sure you’re doing getting your shoulder blade plucking back correctly been using it rhomboids you’re using lats but uttering sure you access the lower bunkers to keep the shoulders stable most of time people attract and they pluck and they hoist and they use their upper trap to try and compensate because they’re massive baits aren’t working or “theyre using” this cire their levator SCAP to pull upwards and they can plead to a lot of difficulties when you rogue with a lot of neck pain and a lot of shoulder pain especially in the figurehead of the shoulder so first things firstly we’re going to try and I’ll testify you what the chastise action is for the shoulder route when you attract and then we’ll show you some practices so if you imagine what you’re trying to do when you draw when you move back with your shoulder bone has to come back first okay so shoulder bay comes back and as I pull back I’m exploiting the long committees but I’m trying to getting my fright catch activated so my shoulder baits sitting down I gathered it right back and then I’m going to pull through with my appendage preparing sure though when you pull through what you’ve all had to do is then rotate because I’m letting got to go so I’ve got to pull back hold it back squeeze out there pull round and then when I return it’s just a reverse flow so return the appendage to a dupe most movement and then get the shot of protech for okay so if we can start off on usage and now he only grab a pole could be a door jamb can you think what I require you working on is starting and then stay moving out you can go high-pitched and which axis in the bottom I’ll check that same crusade so you pull back it’s a style of shift so this is scapular rows consuming a saloon and you notice this is a closed chain position so it accesses a lot more stabilizers then then doing an open chain so that the closed chain position so I’m doing a scapular sequence so I’m just pulling my shoulder craft back and there’s my shot of a drags back I’m putting my torso forward right made to ensure that I don’t go on elevate and access my upper bunker to do a bit operate I’ve gotten try prevent my my distance between my ear and my shoulder quite little okay so drawing back pinching back and then not just dropping I’ve got a gradually release that a shorter way forward so that’s just scapular right okay with the bar really good want to start and then you can start doing with a band so this is more of an open bond exert so I’m now working on trying to do the same movement but restraining my person still so if this movement now I’m going from there and it’s just the shoulder bag that’s a very vulnerable exercise pretty easy what you’ve got to try it’s teaching you though to do scapular push precisely when you travel okay most the time you’re used to pulling so when you pull back you don’t want to start beating your shoulder so try and forestalled that so you by the right bank that I tell about it and then release forward again okay so scapula back and then forward again now to join combine that together you want to do a one-arm right and we can only use a exhibition bet if you’re a big week you’ve got a bit of pain I simply show go down to one but I’m expend 2 day so when you pull through now so we’re going to use the idea of make kept in a row so it’s row back then feeds your appendage for now as I come through I’m still pulling back I’m not countenance it go okay so I still want to get that last few kind of 1020 the Greens have didn’t have the traction back and offsetting sure I’ve got a decent distance between now and my shoulder so I’m not elevating I’m exerting my lower check and Matt’s gonna out your back here so stop that core on now when I’m back here I’ve got to try and stop my shoulder room back as I return the arms and don’t pop the shoulder move forward now keep your shot of a back as I return the forearm and then there’s a shot of a project quarter so that’s the movement that you guys need to be doing whenever you do any gathering with rowing pitch-black pull down stats I think it’s manufacturing sure you bounce the road pull through return return and I like to do this something finger on the back so thumb on the back of that shoulder bait so I can feel when my shoulder like this my finger pull through now obstruct my shuttle bay on my thumb and don’t mean it pull away my paw it’s a really nice little tube you can get that sort of shorter boat on your finger so as it comes back strokes your finger push your arm through and then keep it there until you need to release and let it go so this is one R one and row and then we can go okay what about pull down so if we go to something higher appended imagine like you’re doing a one-armed pull down like on a cable machine or we’re doing lat pull-downs this is going to help you perfect that move through your shoulder so when you do pull down when the load gets any when it starts get heavy you don’t go and do this because we find it when people do lat pull-downs the heavier the consignment when they pull down they start you read those shoulder blades rising up so we’ve got to get you going draw those shoulders down and then pulling through and to be maintained down and then as you return you’ve got to keep them down for the first part of it and then construct the rest far too many people make them release very immediate okay so this is where you have to go back higher and again one arm at a time because you can access one forearm at a time that’s way better to learn so if we came from here you down it now if you want to go lower down into one me shoulder back down pull right through better here’s the quirk impede that shot away back exploiting those mower racetracks down the back here and then release forward okay recur pull down pull through hold it down there and secrete sport and this is great for determining what with all those problems but beings are going sorenes anteriorly in the shoulder when they pull through that missile rollings for intensive want to roll out the seam when they pull through and they’re getting ache in the front so sick that a little more properly and likewise facilitates with parties going anguish in the back here where they’re overusing rhomboids overusing upper traps overusing levator SCAP and not accessing those lower trad muscles so start working on that likewise check out our lower trap exercisings that we have on on the videos and our serratus interior for the pressing work
