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hey guys dr bang here again
i want to share with you some easy
things you can do for your neck pain
that you're experiencing
if you're at home working at your
computer and you're not at a normal
the right desk height it might be
aggravating your neck pain really bad
and so these are some easy tips that you
can starting to practice right this
second so
follow along with me and let's see if
this is the right video for you it
should
start to alleviate your symptoms and you
continue to do it throughout the next
week
and it can greatly reduce those so i'm
going to focus on if you have pain that
kind of runs down
one side of your neck all right so let's
discuss the myofascial component first
is what we always do first we try to
work it out
so if you've got a line of pain what you
do is just take your thumb
or your fingers and just follow that
line of pain
as far as you you can go until it stops
hurting okay
i want you to push with moderate force
you should cringe a little
it might make your skin a little red
that's normal trying to
work out that tissue that's tight
let's say you have more pinpoint pain
like it hurts right here
you can use your own hands and push down
but sometimes i will get a massage cane
and there's lots of different
types i don't specifically ascribe to
one brand
it's just some kind of curve with a knob
on it
you push down with some moderate force
right on that little spot that hurts
in your neck it could be even up up in
the top of the neck the base of the
skull
you can use these things in here if you
don't have a cane that's okay get your
thumb
push right up in there and work through
that once you've done this for about a
minute
we're gonna move to the next component
which is our range of motion
we have level one range of motion level
two range of motion level one
watch my shoulders they're staying put
i'm going to be focusing all my motion
on the neck
i want to go as far as i can in these
directions comfortably
it should not hurt okay
i'm going to go one direction and then
the other
three times each direction that's level
one just warming it up
getting all the directions then i want
to contract
my traps my neck muscles
and go through that same range you see
i'm shaking a little bit
it's normal it's because i'm trying to
contract the surrounding muscles
while going through this range of motion
three times each direction okay
shouldn't hurt
if it hurts let's say it hurts i'm here
ah just back off a little
and continue your range of motion okay
avoid the pain
but take a note a mental note of where
your pain is
um next we're going to expand the end
ranges of motion of our neck
and add resistance so primarily of most
people
it's here both sides and also
here that they'll feel the most
tightness so that's we're going to focus
on today
so you'll take the your neck as far as
it will comfortably go in one direction
you're going to block it with your
opposite hand
it's just going to hold the neck it's a
wall your hand is a wall to push against
with my neck muscles i'm pushing my head
this direction
okay feeling these contract
hold for 20. then i'm going to try to
push my head
further down but i'm going to block this
direction
hold that for 20.
and then i'm gonna try to stretch a
little deeper and do another set
pushing one two twenty
pulling down one two three etc to twenty
and i'll do that three times okay
another one another one
same thing on this side block
push
and push down for twenty
three three times each direction
you've finished lateral flexion now
we're gonna do kind of lateral flexion
with a little bit of
variation so you're gonna first again
bring your ear to
to your shoulder and then look down
towards the ground and you'll feel the
stretch
change and i'm going to block almost
like i'm lifting my head this direction
blocking holding and when you're
contracting i want you to contract like
moderately you almost shake a little bit
that's good
if it's hurting back off just a touch
but keep some pretty good
force 20 seconds then i'm going to pull
down
20 seconds working the other opposite
muscles
okay and do that three times both sides
then the last thing we're going to do is
just uh neck strengthening
and that we're going to be doing is just
some stabilization
keeping our head in one position pushing
back and doing an isometric hold
in four directions backwards
to the right to the left
and forward notice how i'm looking
straight forward i'm not
moving at all i'm staying in one
position and
a good time length is one minute per
direction
moderate force shouldn't hurt but
moderate force
okay try these tips for your neck um if
they don't work
look at some other videos on our channel
that might be more specific to you
there's also greater detail and
explanation on all the different
components we're talking about today
thanks
