How To Fix Neck Pain | Top 4 Exercises for Neck Pain Relief
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- Опубліковано 15 тра 2024
- Most neck pain has one root cause. When that underlying cause is understood and addressed then a lasting solution can usually be found.
In this video Dr. Brant Pedersen (DC) shares how he approaches stubborn neck pain. He will discuss how fixing neck pain begins with addressing the foundation of the neck, the upper back. This is critical because any treatment to bring neck pain relief, without first looking at the thoracic spine, can lead to frustrating results.
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Links for products noted in this video (affiliate link):
* Trigger Point Ball: amzn.to/49Jx5rr
* CLX Exercise Band: amzn.to/3wph1wA
* Foam Roller: amzn.to/42OapnE
Chapters
00:00 Introduction
00:31 Classic Neck Pain Case Example
03:48 Cause #1 - Addressing Thoracic Spine as the Foundation of the Neck
06:36 Cause #2 - Balancing Out Muscle
07:49 Upper Crossed Syndrome as a Cause of Neck Pain
12:17 Exercise #1 - Trigger Point Ball Massage at Pectoralis Muscles
15:48 Exercise #2 - Brugger's Exercise with CLX Band
18:21 Exercise #3 - Static Thoracic Spine Extensions over a Foam Roller
22:05 Exercise #3 Alternative - Egoscue Static Back Exercise
23:02 Exercise #4 - Supine Deep Neck Flexor Strengthening
25:58 How We Address Difficult Neck Pain Cases
28:17 Postural Analysis
29:16 Ergonomic Evaluation and Recommendations
30:15 Balancing Out Inhibited Muscles, Myofascial Adhesions, Muscle Weakness
34:32 Chiropractic Adjustments for Neck Pain Relief
35:07 Activator Adjustments for Neck Pain Relief
35:45 How To Assess for Cervical Spine Instability
Next Dr. Pedersen will talk through a classic case of neck pain and the solutions that helped a middle-aged man relieve his neck pain and get back to exercising and playing with his kids.
Exercise #1 uses a trigger point ball to massage the pectoralis muscles. Exercise #2 is Brugger's exercise with a CLX Theraband to help tone all the upper body extensor muscles. Exercise #3 involves doing thoracic spine extensions over a foam roller to improve upper back posture and decrease Dowager's hump. Exercise #4 strengthens the deep neck flexor muscles to help decrease forward head posture and help relieve neck stiffness.
Dr. Pedersen then dives deep into the steps he takes when he sees a chronic case of neck pain. This includes discussion of neck and upper back posture and how he uses postural analysis software to uncover spinal imbalances. He then talks through ergonomics and how they are addressed to help people get rid of neck pain for good.
Then Dr. Pedersen discusses balancing out muscles. He discusses solutions for tight muscles and muscle that have myofascial adhesions with IASTM techniques like Graston (grastontechnique.com/) and Fascial Distortion Model (FDM at www.fascialdistortionmodel.com/). He also covers using applied kinesiology for muscle that are functionally inhibited, using the sternocleidomastoid (SCM) as an example. Finally he talks through solutions for muscles that are weak and how individualized strengthening exercises are critical.
Referenced Material:
Chaitow, Leon; DeLany, Judith. (2000) Clinical Application of Neuromuscular Techniques, Volume 1: The Upper Body, Volume 1. Churchill Livingstone.
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About Dr. Brant Pedersen, DC, CCSP
Dr. Brant is a sports chiropractor who founded Positive Motion Chiropractic in northern California (Los Gatos). He specializes in finding rapid and lasting solutions to muscle and joint pain issues. He enjoys sharing tips and tricks for how to stay active and pain-free and employs them daily to stay active as an extreme sports athlete.
👋🏼 Connect with Dr. Brant Pedersen, DC, CCSP
Web: www.positivemotionhealth.com/
Instagram: / positivemotion
Facebook: / positivemotionhealth
LinkedIn: / drbrantpedersen
DISCLAIMER: This content (the video, description, links, and comments) is created and published for informational and demonstration purposes only. It is not medical advice or a treatment plan. Consult with a licensed healthcare professional before doing anything contained in this content. In some cases exercise may be inappropriate. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don't use this content to avoid going to a licensed healthcare professional or to replace the advice they give you. Positive Motion Chiropractic makes no representations about the accuracy or suitability of this content. If you think you may have a medical emergency, call emergency services (911 in the USA) or go to the nearest hospital emergency department. Use of this content is at your sole risk.
This is SUCH an excellent video!! I have been to PT for this as well as the SI joint. I suffered for so long, before learning exactly what my bad posture & non-strengthened muscles had created. Thank you, once again, for your excellence! These exercises work, folks!
Thank you for your kind words. I’m glad you were able to learn how to get out of pain. 🙏🏼
I’ve been living with intense neck pain for I don’t know how many years now from some old football injuries. Bulging disc and arthritis was what the doctors told me so I literally stretch 20-40x a day. From the moment I pushed my chin back through not being able to hold my neck up long on the foam roller, it’s literally helping immensely. I literally got emotional from the relief I felt plus hope I don’t have to live this way. Thank you from the bottom of my heart. 🙏
Sounds like you have been through a lot. I am glad you found my content helpful and started feeling relief. Hang in there and don't lose that hope!🙏🏼
I have a chiropractor for adjustments, but I've been working on my body at home with the information I've learned from UA-cam doctors like yourself. I've learned to become very aware of each muscle and become conscious of all unconscious positions I put my body in throughout the day. In the course of about 8 months I have corrected numerous issues. I don't set aside "exercise time" but I walk 5 days a week and move each part of my body every day to it's furthest extension. I've learned to be patient with my body and celebrate the small wind because they add up in time to total body wellness.
The SCM is a word I haven't heard before. But I just fixed my own the other day!! I was so excited because the right side of my neck has been tight for a very long time creating a head tilt to the right. This happened after a car wreck. When that muscle turned on it felt like a spasm but through this process I have felt many muscles ",wake up" in my legs and such so I have learned that it's just waking up not actually going into a spasm.
- I turned it on by using my chin up bar, holding with my right arm only and turning to awaken my shoulder joint and such, with me on the balls of my feet. It turned on and I got instant relief from pain I didn't realize I had!!! It was such a relief that I nearly cried!!! I was worried it wouldn't stay turned on but it has been three days!! The SCM being activated now has slowed me to improve the right side of my neck strength and now that's my focus.
I'm so grateful for the information you and the others put out there for people like me, who truly want the body to act the way it was designed to act. Thank you!
Exercises start at 12:20
Love your content. It's hard to find people who are truly passionate about their field. Very informative.
Love this video! Such great information! 🙏🏽
Thank you! 🙂
Excellent video! A mini course in itself. I really appreciate the education you provide. Thank you!!
You are very welcome! I’m glad it is helpful.
Dr. Pedersen, congratulations for another great video. Would you mind sharing the source of the anatomical illustrations in your tablet? Thank you!
Amazing video , well explained, and gives me HOPE. 🥺🥺 been struggling with debilitating neck pain. Can’t work on a computer anymore or pick up more than 10 pounds comfortably. Thanks for uploading from bottom of my heart. Keep going on the great informational videos
Thank you very helpful. I had a slipped disk (C7) and had successfully had a cranial osteopath treat me. amazing.no clicking, twisting whatsoever, simply lying down on back and deeply deeply relaxing over a number of treatments brought about the healing of the neck disks.
Wow great content really helpful information
Glad it was helpful!
I LOVE your videos thank you!!!
You are very welcome!
Yes I am in pain neck back stiff terrible 😢? Thank you ❤
I love your videos and careful explanation of the exercises
I’m glad they are helpful. 🙏🏼
You are so excellent in your help, descriptions, and treatments. Thank you, Sir!
Thank you! I'm glad my video was helpful. 🙏
I wish I could see a doctor such as yourself! You sound like you'd be able to help me immensely. Wish you were in Toronto 🇨🇦 but as you've said I've seen doctors here and they just basically give me the general 15 exercise printout😔. It's like they are just there for a paycheck or they're saying serves you right!
Thank you so much for watching. I hope you find someone who helps you get to feeling 100%. Take care.
@@PositiveMotionChiro Thx
This is very helpful. Will try for six months.
I’m glad you found it helpful. 🙏🏼
Thank you so much for this! I’m a yoga instructor, introducing tennis and golf balls just for under the feet so far. People love it! I’ve been researching different techniques and areas to address that are neglected or forgotten. This is fantastic and I’ll be introducing the pectoral massage.
Thank you so much for watching and commenting.
You're the best! Can I follow up with you online? I have been living in neck and lower back pain for years, even surgery hasn't given me a one day relief 😢
Amazing!!
I’m glad you found it helpful!
This video is so good. I’m having pain that goes down my arm and pain in upper back. I’m going to try these exercises!
I hope they help you. 🙏
I see a NUCCA chiro maybe 3 times a year just for a maintenance adjustment. I love your exercises and explanations. Can you address the different chiropractic schools of thought and what do you think about NUCCA chiropractic?
Your videos are super informative..i have cervical disc disorder of the C5-C6. Before i was told about the neck i also was told i have tendinitis in my left shoulder and a right shoulder impingement and AC Arthrosis (having had pain in both shoulders). I have had physical therapy on them and it helped some. I am going to be starting PT on my neck. But out of curiosity is having your neck adjusted with a cervical disc disorder a good idea?
Thankyou for all that you do to share knowledge with your viewers. I asked a chiropractor for suggested exercises to help me and he gladly gave me a handout on my way out of his office and later I found that he had charged me for a sheet of paper with 3 exercises! I changed doctors at that point.
It really is my pleasure to get to help my viewers. I believe I was put on this earth to help others feel better in their body. I love that UA-cam gives me a way to reach people all over the world and share things that I have learned in my schooling and in practice. Take care.
You are one of the best out here. Wow. I studied exercise science and have watched countless videos.. so that’s saying a lot. 😎🙏💫👍🌞
Wow! Thank you for your kind words. You just made my week! 😊
Thank you for sharing your knowledge. I am 48 I am losing sleep and have trouble with my left arm. I had X-rays and I am under a chiropractor’s care. My head is definitely far forward I will be seen 3x per week for adjustments and traction. Is it common for this treatment to cost an average of 4.5k for 6 months?
Love love, love you’re video. I can tell you really love people and you enjoy helping them with their problems. Thank you, thank you thank you for all you do for your patience and people watching your videos. May God bless you and your family.❤😊
Thank you so much for your kind words. Thank YOU so much for watching.🙏🏼
Thank you so much for this video, as someone suffering with server neck middle back and lower back pain leaving me disable where i no longer able to live an active life.
I spent 20 years working in the hair and beauty industry and another 15 years, as a business owner within the exhibition industry. It was physically and mentally demanding. in 2021 i was diagnosed with ME / CFS and not worked since. The exrays and MRI was clear. then they gave me crotrisol injections that my body reacted making me so ill.
It has effected every aspect of my life, my GP are un able to help because of the NHS limited resources. Im in so much pain and spend most of my days / weeks and months in bed propped up with loads of pillows. Im 57 mother of 2 children and married here in the UK . I would love to hear your thoughts and links. thank you
I'm sorry to hear about your current state. Don't give up and keep educating yourself. Doing hair places significant stress on the body that I don't think most people realize. It sounds like you have worked really hard in your life. What I see is that the human body has an amazing ability to heal and regenerate when balanced. But finding that balance in our muscles, joints, diet, sleep patterns, mental health can really be a challenge. I am sending you my prayers and positive thoughts that your path will lead you to finding balance in all areas and that starting now you will be on a healing path. 🙏🏼
Love this information. There are you located and do you accept new patients.
Thank you for your kind words. I am located in Northern California. I am still accepting new patients and you can find out more about that process on my website: www.positivemotionhealth.com
I have more recently had some inflammation of my left trapezius muscle a few months ago and that pain radiated down my left arm almost to my wrist which led to the pt order from my dr. Had some nerve pain in the side of my neck and in the thoracic spine like bilateral shooting pain very brieg but painful nonetheless
Thanks for this! You've explained it so well. When doing the thoracic extension over the roller I'm hearing some crunching (not painful at all) and in one spot a little wave of almost nausea came over me. Any ideas/thoughts? Love this channel.
Thanks for subscribing to my channel and for your comment. Unfortunately, I cannot give individualized health care advice through UA-cam comments, so make sure to ask this question of your doctor.
From working with patients and that exercise for many years sometimes people will feel the crunching a bit that is none painful as they get motion back into their thoracic spine. That time of sensation doesn't usually continue as they do the exercise, although a "popping release" can happen as our body relaxes over the foam roller. Especially when a person has had trauma to an area of their body and they get in and exercise or get therapy in an area it can trigger nausea as the tissues are addressed. Those are my thoughts, but make sure to check in with your doctor to get their take on what is the exact cause in your case. Take care.
That's me and my aching neck. My chiropractor tries to release my neck in both directions, but one side doesn't release and his "jerk" hurts a lot. Should I go to someone different? I have had doctors in the past that were successful at adjusting my neck.
hay quá , mong rằng được học hỏi nhiểu hơn nữa
67 year old woman here. I don't currently have neck pain, but I have suffered greatly in the past. Dr told me 30 years ago that I had bad degenerative disks; I had seen this Dr. because my neck was stuck and I could not turn my head. Since then I have had other neck trauma so that now I have a delicately stacked mess of vertebrae and bulging disks. My body seems to compensate by tightening those big muscles and tendons down each side of my neck. They have been bulging for so long it looks normal. I did try doing neck tucks recently in an efffort to strengthen my neck (I also watch Bob & Brad) but that made my nect hurt throughout the day so I stopped. I am seeing a neurologist soon about my neck and how I get pain down through my shoulders, elbows, wrists, and fingers. All this to ask: is a neurologist the doctor to start with? Or should I find a chiropractor or specialized massage therapist to address my neck? thank you for your videos!
Hi. My name is Nic I was working out one day with my abb roller and I think I hurt my elbow tendon so if I workout or do pushups I can feel it what do I do? I want to work out again it’s what I do most of the time.
I'm hypermobile and sublux both shoulders. Very sore across upper back and down arms. Will these exercises help? Thanks.
Hypermobility due to ligamentous or connective tissue issues is a real thing. When our connective tissues are not holding things in place as well our muscles become even more important in holding us together (their stabilizing role). The issue becomes doing exercises too aggressively and flaring things causing pain. I would definitely ask your doctor to make sure in your case. But usually my patients with hypermobility do well with working to strengthen stabilizing muscles with exercises like Brugger's and Deep Neck Flexor Strengthening.
I’m in the San Francisco Bay area and desperate. Please let me know how I can contact you to schedule an appointment.
I’d love to help you out. You can find all the info here: www.positivemotionhealth.com
I am in such bad shape. I'd probably be one of your worst cases. From lumbar fusion, neck fusion pain at my skull base, two shoulder surgeries on my left same side as my neck, my hip or si joint pain is out of control, I wish I lived there. I'm in Ohio. Losing hope
How women can do massage of pectorals (breast)?
I know breast tissue can get in the way. Just work on the parts you can like along the sternum and the top half of the pectoralis muscle under the collarbone.
"root cause analysis"
Doctors know what we have but they never fixed. That’s why comer up with endless talk
I think most doctors just focus on what the patient complains of without digging deeper to find the underlying imbalance causing the neck pain. When the imbalance is identified and addressed the body usually gets back to feeling pain-free, strong, and resilient quite rapidly. The body has an amazing ability to heal when we give it the right inputs.
20:14 yoga is not physical therapy. Most yoga movements CANNOT be achieved by people like us, with acute muscular/skeletal tightness or imbalance.