Wall Neck Side Bends/Rotations (Simple & SAFE Exercises for a Stiff Neck)

Wall Neck Side Bends/Rotations (Simple & SAFE Exercises for a Stiff Neck)


if your neck is feeling stiff and tight
and try these simple and safe exercises that can help relieve the tension and
improve your neck mobility without endangering your cervical spine yo what’s up coach E here from precision movement and today I’ve got a couple of
simple drills and safe drills for a stiff neck so if you got stiffness boss
is pissing you off or you slept kind of funny on the bed or you just tend to
have a stiff and tight neck for whatever reason then incorporating these drills
especially at the beginning on a daily basis and as that tension starts to
relieve itself less frequently two to three times a week can really really
help you okay now sometimes when people get stiff necks what they’ll turn to is
stretching so static stretching so this kind of thing pulling stretching it out
and that might give you some temporary relief but that’s not what I suggest you
do and I have these exercises I’m making this video because I have an alternative
for you now if you want to learn the theory of why don’t suggest you do that
then click on the video click on the information button over there and you
can learn more and that video is with respect to you low back pain but the
same concepts apply to the neck so check that out just so you understand a little
bit better what I’m talking about now a lot of people will go to your
massage but again massage feels good but it doesn’t get to any root causes and a
lot of people will go to chiropractic and personally I’ve I don’t go to
chiropractors I don’t recommend chiropractors because I don’t see value
in taking the spinal joints past their natural range of motion at high
velocities I think the risk to me the risk reward is too high I’ve heard a lot
of research into it and you can make your own decisions on that and again
it’s not addressing any root cause that root cause of subluxation and spinal
joints being out of alignment has been pretty thoroughly researched and
the research doesn’t look great okay so you can make your own decision on that
some people swear by chiropractic but some people swear by a lot of different
things so if it works for you fine okay now let’s get into these drills first
we’re gonna do the wall the side bend and both these drills are done on the
wall and the reason why I’m doing it on the wall here is because I want you to
get that biofeedback so that you’re staying within the range of motion and
within the movement plane the plane of motion that we’re going after so the
side Bend you want to step against the wall feet are about a foot against away
from the wall but touching shoulders are touching get the head back there yeah if
your high force this is so bad that you can’t get your head back to the wall
then that’s fine you can still do the drills but check out this other video
click the information there for hunchback (thoracic kyphosis) that could
be a lifesaver for you okay so for the rest of us get your shoulders your butt
your head touching the wall and all you want to do is the motion the movement is
this a pure side bend in the frontal plane not trying to really go to the
extremes and holding briefly at the end now the key point here is matching your
breathing to the movement so I’m going to shut up and I’m just going to breathe
if you’re gonna inhale before you start moving exhale while you move hold at the
end range for a second or two and then inhale when you come back okay there you have it okay so this
facilitates a few things one reason why it might help to decrease neck tension
is because when you start to breathe you’re just gonna lower your stress
levels generally in an overall way and that could help to let these muscles
relax another reason why it’s helpful is because the breathing facilitates going
deeper into the range so if you’re all tense and you’re not breathing you’re
trying to move the neck look at that I’m just tensing my muscles up a little bit
flexing and I have very limited range but when I breathe I get greater range
okay so that’s there that’s a couple reasons why the breathing is such an
important cue to implement properly when you do these movements the second
movement is neck rotation so same thing head back to the wall shoulders touching
but touching relax everything relax the abdominals and I relax the legs relax
the shoulders a little bit breathe in and as you exhale rotate inhale on the
way back exhale when you rotate and just hold briefly at the end again you’re not
trying to really push the end range of motion
it’s the cervical spine I’m very conservative around the cervical spine
and the neck any exercises that I do I’m always preaching don’t push it to 100%
max yeah there’s no need and the risk is gonna be greater than the potential
reward okay so in terms of reps and sets anywhere from three to five reps per
direction so on to one on this way I want on this way to two so three to five
reps in either direction and for both exercises you can do anywhere from one
to two sets you don’t need a lot but what’s more important here is the
frequency and doing it daily especially if you have chronic neck tension doing
these daily at the end of the day and or at the start of the day both would be
even better because they’re gentle you could do them all the time doing it
daily is really important to reprogram this movement and to relax these muscles
and keep them from tensing up another benefit of the wall some things to look
out for when you’re doing this is what especially with the rotation pulling a
shoulder away from the wall okay that’s why I like the wall because it gives you
that feedback that you’re just moving the neck okay
just moving the neck when you rotate to the right you can pull either way you
might will pull your left shoulder off where you might pull your right shoulder
off either way we know keep the shoulders on the wall and just work
within that range of motion okay so there you have a few safe exercises for
your neck to do these daily and it just it feels great you’re stretching your
own muscles actively you’re developing strength and you’re developing control
and restoring pure movement of these joints in the cervical spine now like I
said before threats kyphosis huge issue and that’s going to contribute to a lot
of neck pain because when you’re like this it’s just putting a lot of strain
on these muscles every inch your head goes forward doubles or that’s ten
pounds of weight too that has to be held up by these neck muscles okay so you’ve
got that forward head thoracic kyphosis you’re just putting excess strain on
those muscles so we want to fix that and the best way that I know how to fix it
and oh by now over a hundred thousand people agree that is up here click on
the video you’ll see it a little preview here click on that video and work that
technique it’s not it’s very simple to see it’s not very easy to master it just
takes time and just focus on the cues and you’ll
get it I promise you’ll get it okay so thanks again for watching check out that
exercise implement these neck exercises and I’ll see you next time hopefully
you’ll be feeling loose peace

5 thoughts on “Wall Neck Side Bends/Rotations (Simple & SAFE Exercises for a Stiff Neck)

  1. Thanks for sharing. Can you please also add the links of additional vids (kyphosis) in description? The screen links don’t work fr some browsers

  2. Thanks great video can you do video with band work for neck? Do you recommend band work RoM exercises for neck I guess is the question and if yes than video. Thanks

  3. Thanks for the stretches. Been a fan and follower of your work here for awhile. However, as a massage therapist who specializes in neck work I couldn't disagree more with what you have to say regarding the effects massage can have in the neck. Yes, alot of massage does only feel good while you're receiving it but that's because the majority of MT's are afraid of working the neck and simply do not have the know how to make much lasting change in that area. I encourage you to continue to seek out a great massage therapist who can show you the power this work can have in this area. Though of course, a stretching program, in addition to this type of work, will yield the best results. The problem with stretching alone for people with necks so tight that they cause pain like thoracic outlet syndrome is that the muscles are too tight to stretch them out effectively on their own. Which is the most powerful effect of any good massage–we are simply stretching the muscles back out of their shortened state. Anyway, thanks again, but please keep an mind towards what massage can do.

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