In this video, I wanted to go through a great little exercise when it comes to neck pain.
Neck pain is a big issue that people have. If you look back on your life, there is a good chance that you have woken up with a kink in your neck and it has affected you for the next two or three days. Now, I want to give you an exercise that will help you prevent and overcome that kink in the neck. This is a four-point position exercise with a neck rotation.
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I am going to get Alix to demonstrate it.
Move down to the floor and go into the four-point position. You’ll have your knees underneath the hips. The knees should be a little bit wider. Hands are underneath the shoulders. You are in a good position when it comes to the spine, and the head is in line with the shoulders which is in line with the hips. You are going to tighten up the abdominal area. We are going to isolate the neck when it relates to the movement.
Four Point with Neck Rotation
I am going to get Alix just to rotate the head to one side as far as she can, then rotate to the other side. We are doing a couple of things here: we are educating the body to keep the neck in ideal alignment which is important and we are also educating the body to isolate movement. It’s just isolating movement in the neck. A lot of people focus on rotation. They are usually looking side to side and then focusing all that movement on the back. We want to focus on the neck and by going through a couple of repetitions you are trying to go a little further each time, so you are working on mobility and stretching the neck.
Do 5 to 10 repetitions. For the first time going through it, I would start off with three repetitions on each side and see how it feels. If it feels fine and your neck feels looser then you can progress to doing more repetitions, 5 to 10 repetitions. Do not do 50 repetitions on each side because it ends up being a balancing act when it comes to the tissue. You can make the tissue happy or you can make the tissue angry which leads to pain. So we want to find the middle ground where the tissue is more towards the happy side of things.
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Rick Kaselj, MS