How to Decompress Your Neck at Home (4 WAYS) | Self Neck Traction | Dr. Jon Saunders
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- Опубліковано 6 тра 2024
- How to Decompress Your Neck at Home (4 WAYS) | Self Neck Traction | Dr. Jon Saunders | Newmarket Chiropractor
Dr. Jon Saunders shows how to decompress your neck at home for pain relief! These 4 neck decompression stretches and exercises are geared towards relieving pressure in the spinal discs, joints and muscles of the neck and upper back. These self neck traction stretches for the neck and upper back are effective and easily done with NO EQUIPMENT!
Watch now and learn how to decompress your neck at home!
#necktraction #neckpain #selftraction #spinaldecompression
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AS ALWAYS, PLEASE CHECK WITH YOUR PRIMARY HEALTH CARE PROVIDER TO DETERMINE IF THE CONTENTS OF THIS VIDEO ARE APPROPRIATE FOR YOU SPECIFICALLY. Some or all of these stretches/exercises/movements may be contraindicated if you have certain underlying spinal conditions such as spinal degeneration, spinal stenosis, disc bulge/herniation, instabilities, and other undiagnosed spinal problems.
Any questions about the content or whether it is appropriate for you? Please leave them in the comments section below.
Please visit our website at: www.chirofirst.ca
www.chirofirst.ca
Dr. Jon Saunders, B.Kin., D.C.
Chiropractic on Eagle
Newmarket, ON L3Y1K5
Tel: 905.953.1028
Clinic Hours:
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Tuesday - 7:45 AM - 5:30 PM
Wednesday - 2:45 PM - 6:30 PM
Thursday - 7:45 AM - 5:30 PM
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Which way did you find the most helpful? Let me know below! :) ➡ SUBSCRIBE HERE: ua-cam.com/users/ChiropracticonEagleNewmarket
#3 towel
@@diannerose3140 Good one!
4 was amazing
#2 was EXCELLENT. I felt the nerve going down to my left elbow and then it disappeared. It was a good pain. Should I be sleeping with no pillow?
So, to be clear --- you're giving us 4 methods for decompressing our neck at home, so we don't have to go to a chiropractor. But you're suggesting that after we watch the video that we make an appointment with our primary care doctor, which we'll probably have to pay for out of pocket because it's medically unnecessary, and take this video to the appointment, and have the doctor watch the video, and ask him/her if he feels the exercises are safe for us?
Great job and great result. Thank you for being so generous with your talent
My pleasure!
Thanks for tips and techniques. Simple and straight to the point!
I'm glad you found it helpful. ☺️
Learned #4 on my own dealing with cervical and thoracic pain for years. These stretches feel so good!
Great!
Thank you so much for sharing this 🙏
No problem 😊
This was fantastic. Thank you for the help.
You're very welcome!
#1 and #2 is really very effective. Thank you so much. It helps me alot.
You’re welcome 😊
Really helpful, Thank you so much Doctor for this great video.
Glad it was helpful!
You are a godlike person. Thank you so much.
You're welcome!
Wow even just the simple first one worked great! I have really bad neck pain and headaches and I can do that one at work!
Glad it helped!
Amazing tips, thank you doc!
My pleasure!
I love your channel! Thanks for putting out this great content!
Thank you for your kind comment. :) Keep well.
Thank you!
Welcome!
Great exercise, indeed. Very helpful and simple. Thanks
Glad you liked it!
Literally all 4 of these world like a charm! So much relief! As a nail technician, my neck takes a beating from all the leaning in. Decompressing my cervical spine is the key! Just what the doctor ordered. Thank you so much! 💓
Happy to help!
Thank You. This confirms with what I generally do for neck pain.
You're so welcome!
I like the first one. Simple but surprisingly effective. Thanks
Glad you like it!
Thank you Dr John. Am moving on to these now, being careful with my neck. 🌟
Best of luck!
Thank you so much!
Been getting tension headaches off and on for a few years could never put together a perfect method to relieve them till now.
Great to hear!
Awesome thank you! 🙏🏼
You're so welcome!
@@Aisha2178 We are!? Small world! :)
Great video. Thanks for sharing your expertise to help us feel better.
Glad to help!
Thank you very much doc
Most welcome!
Amazing decompression stretches. My neck thanks you so much Dr. Saunders. I'm going to do these daily mixed in with my other body stretches.
Sounds great!
Thanks so much !!
My pleasure!
Thank you, these were great!
Glad you like them!
Thankx
My pleasure. :)
The traction side stretch is life altering.
Glad you enjoyed it!
Thank you 🎉😊
You’re welcome 😊
Good and right motions for neck halth! Thank you!
You're so welcome!
These are all great! #2 is my favourite :) I notice a lot of immediate relief!
That is great Emily! :)
Thank you Dr the second stretch works wonders for me
Wonderful!
The last one is by far the most effective. Thx Doc
:)
Thank you a lot
You are welcome!
thank you
You're welcome!
I just tried the last stretch (without the towel) while seated at the office. I put my elbows on the desk with my hands in position on the neck and slowly roll backwards in the chair. It worked spectacularly!
Great! Thanks for watching!
Great exercices very efficient ! thanks a lot.
Glad you like them!
Thanks
Welcome!
I'm going to try these!!!
You got this!
All the exercises with the towel are great!
They do feel good!
For me the most that I found comfortable and helpful is the first one and the last one, Thanks alot and God bless you..
My pleasure!
All of these, amazing. Late to the party but have been desperate for some relief while in Scotland away from my Chiroprator and have been sitting at a computer/over my drawing tablet several hours a day. Literally was starting to feel like a turtle head going into its shell for lack of a better description and had constant tension headaches. Doing these stretches is the first relief I’ve had in weeks
Happy to hear it...best wishes!
I will definitely try !!! It’s something one must do
Hope you like it!
number 1 helped so much dude what a beast
Yes that is a good one!
Great stuff. Love the towel technique
Glad you liked it!
this is gold, thank you Sir. Greeting from Germany !
You're very welcome!
thank you for posting these stretches in a video! I need little reminders that if I keep on moving, I will get through the issues I am experiencing in Menopause.
You got this!
Very good!
Thanks!
it works , help to relief migraine, thank you for sharing
Great to hear!
Nice. Thanks. #1 seems really good.
It is!
@@drjonsaunders making myself a little more clear: what I meant is that I actually tried it and it seemed to have worked out well. Felt good! I guess I should find a practitioner somewhere close by, because my head rotation to the right is very limited. I also have problems with a muscle in the upper back on the right side. So I should probably go see a chiropractor.
Thank you Dr Jon!! Exactly what I needed now. My favorite is #1 I noticed it instantly such a relief while I was doing 1st exercise. Blessings 💜🙏
Great...yes the first one feels really good! Blessings to you as well. :)
The first one has given me amazing relief from a herniation I am battling, thanks a bunch!
Glad it helped!
Love this Dr. Jon - Do you have a print out instruction sheet for the 5 exercises? That'd be awesome to have. If not i'll make you one.
Unfortunately I do not. :( Thanks for the offer. :)
Thank you so much for showing this so useful and good explaining! My favorite is the towel stretch, I developed it independent myself before and I am glad that you could confirm it here, so now I am more confident, that I am doing the right. My second one is the first, but for me it feels better if I first bring my head up and chin down and then the shoulders back and down. Otherwise I feel some discomfort in my neck.
Thanks for sharing!!
WOW!! Not kidding, I did the bed one and my neck feels AMAZING!! NO, SERIOUSLY, THANK YOU!! I'm a really athletic guy who has been getting depressed because my neck and back (both upper and lower) have been feeling so bad that I couldnt move like before and without pain. This made me feel refreshed in just a few minutes!!!
Awesome!
If you're playing video games in a chair brother, buy an exercise ball and sit on that while you play instead. Get up and stretch every 30 mins to an hour.
Do use felt really good thank you
You're welcome 😊
Nice informative video
Thanks!
I liked #1. I all so find if I push down on my thighs when doing it I get some cracking along my spine. Good video!
Thanks for sharing!
The last one using a towel at the foot of the bed works wonders. Thanks for the tips!
You're so welcome!
Thanks prolapsed discs 3 years ago when moving after along convalescent period with breast cancer.
These have been great.
I used to have a table that I hung upsidedown but used my massage table to do upper body traction
Thanks great tips....learning that a lot of other things relative to immune systens and digestion bowel relative to neck too😊
Thanks for watching!
I have been doing the shoulder drop and chin tuck. I have a very severe swelling of the facet joint. PT and I decided on ordering a Saunders cervical home traction...as the manual traction when he stretched my neck reduced the pain significantly while he stretched several times for several minutes each. Looking so forward to reduce the swelling and feel better.
I hope you feel better soon.
From someone who works in front of a pc 8-9 hours a day, thank you! These neck stretches are very helpful
Glad you like them - I live them and use them as well. :)
Neck traction at PT helped to ease my vertigo& imbalance of many years.They actually thought it was Menier's! I'm going to try this out.Thanks.
Thanks for sharing!!
Thank you I feel much better now, the towel from side to side worked best
Wonderful!
I’ve been in pain from the top of my head to my mid back I did the exercises were you hang my head off the bed and I fell a major difference. Each time I went to the chiro or physical therapy my symptoms worsened but this easy stretch worked. I have reverse curve lodoris in neck and scoliosis God bless you I haven’t felt relief in almost a year.
I hope you find my video helpful - best wishes!
Hi. What symptoms do ur headaches have. I do have mild pain at the top of my head, in fact not pain but just a weird feeling like pulsation. I think it is related to my neck. Are yours the same?
Ich bin begeistert von diese Übungen, First time i See This exercices❤
:)
a little bit of everything (5)help me. Now pain free. and feeling great, too. Thank you very much !!!
You're very welcome!
Thanks for this video
I will try the 4 methods.
Most welcome!
OH WOW! Thank you so much for this video. I have been so dizzy and on the verge of a headache. I had 3 adjustments, and little relief. You explained this so perfectly and seems like an answer to my prayers. This is exactly what I have going on. These exercises are instant relief. Thank you.
Glad it helped!
#1 instant relieve! And the guidance is spot on!
Thank you!
Bashed my head into a metal conveyor almost 4 months ago.. Initial concussion and then the fun neck games began. Been doing neck mobility exercises religiously for awhile now and the healing doesn't seem to come. Initial CT scan showed no brain bleeds and MRI showed no compression or anything even remotely severe. Had a chiro even do the twist and crack on my neck and a back adjustment to no avail. My patience is wearing thin.. I was a healthy, strong 200lb bodybuilder now reduced to a shell of my former self, not able to gym or just feel comfortable from day to day. I am not in any excruciating pain.. Just discomfort in different areas of my neck on any given day. I'd appreciate any advice you may have to offer.. I am completely out of answers
I would find a corrective care chiropractor who can do a thorough exam of your neck that includes stress x-rays to see if there are more specific treatment options available to you. Check out some of my other videos on my channel. Best wishes.
@drjonsaunders My chiro says to be patient, continue the neck mobility stretches and the healing will come with time. Is that feasible..? I'm no spring chicken.. I am middle aged but I am almost 4 months in. I appreciate your feedback and I've already incorporated a few new movements of yours to alleviate/minimize cracking and popping in the neck. I'll definitely be checking out more of your content. Thanks again for your time and advice
Thank you Jon..it works great
Pls let me know about stretching exercise for C-6 C-7 nerve compression as feeling unpleasant in both arm
Try these ones and see which one works best for you...all the best!
Thankfully, I have a team of specialists to do specific movements for my body while I work.
👍
Dear doc, been using the towel technique for some time now, that one has been VERY helpful for my problems. Wish I could visit you, but Caracas is a bit far away. Blessings in all !
Wonderful!
The 3 seems like the best, allow to strech the pelvic floor too.
My doctor put some pelvic / abdominal reinforcement in order to fix my neck.
And i'm doing some pelvic floor exercices at home and i have physiotherapy sessions.
Thanks for sharing!
Exercise 3B - l find it much better when swapping hands. Blessings from Germany 🤗❤️
Thanks for sharing!!
#2 works perfectly. what options can be to stretch the shoulder blades upper area of the spine? I've tried hard pressing and rotation but it didn't work at all. Thank you so much.
Try this: ua-cam.com/video/v-WFEd9JnI4/v-deo.html
Thank you Dr.Saunders! @@drjonsaunders
Feel so nice with the 1st method & the 3rd method! Thanks Dr.Jon! But guess the 2nd method not suit me as feel the piching sensation after did the front neck hanging stretch. Probably due to my reverse lordosis of the cervical spine and spondylosis.😅
Yes you are likely correct wrt to your underlying issues...thanks for your comment!
Greetings from Southern California. You've got a new subscriber, Dr. Jon, thanks to this video. I was prepared to buy a traction contraption on Amazon when I stumbled upon this video. Not yet doing these exercises until I consult with my chiropractor and/or physical therapist, both of whom I'm currently treating, but I have a feeling #3 is going to be my favorite. Not long after turning 60, a 40-year injury came back to haunt me along with some new symptoms, primarily nerve issues and intense neuropathy in hands/fingers to include a strong burning sensation. On 1-10 scale, it'll often hit a 9 and I'm wanting to chop off my right arm. Before I go through all your videos, are there any you can recommend I start with to deal with cervical neuropathy, straightening of the lordotic curve and/or Kyphosis? Thanks so much for wanting to help so many of us. Much appreciated!
Thank you - ua-cam.com/video/0krYvmCjVv4/v-deo.html AND ua-cam.com/video/WfuSl1ll4iA/v-deo.html
I like the 4th most, I can feel the stretching
Yes, I like #4 as well!
Does attn to shoulder position matter throughout all of these? Ty:) Just Excellent !
Just keep them in a natural position. Thanks for watching!
Dr Saunders, I can't thank you enough for all your very effective videos. Have question for you. My primary doctor told me to to this thing. I am having pain in groin side, and apparently that is because of the pain in my lower back. My lower back pain is more on the left side on that hip bone, sometimes it locks up and I can hardly walk when that happens. It is annoying because I am a walker🚶♀️.It radiates down my left foot and it is painful. My doctor who is apparently having the samething thing told to get ankle weights and wear them on my ankles, along with all the exercises I am doing from your videos, and what he has given me. He showed me his ankle weights on his ankle and he said when he wears them he has no pain.. I haven't bought then as yet but of course I will. But a few days ago I found one ankle weight in my house and immediately I started wearing it and to be honest I see a bit of difference when I have it on. I am going out get another one as you have always say even though we are not having pain on both sides, we should always work out both side. What do you think about the ankle weights? Thanks Dr. Saunders my personal. 😂😂 chiropractor. Your videos are truly very effective..🙌🙌🙌.
For certain conditions it may help, but to be honest without examining you to determine the exact cause of your problem it is hard for me to say...if you feel it is helping, keep at it. All the best!
Thank you all disc pain stopped till the level T1 what do I do now?
Enjoy!
For the last one, you don't need to do something so complex.
You could lay down on a rigid surface and push up on your jaw near the masseters while relaxing the neck. As you push up, your head will want to roll back. However, gravity acting upon your head and the rigid surface will keep it stabilized. You'll feel a deep sense of decompression, and the direction will be along the spine.
Good one!
I love the video and the towel stretch feels really good. I woke up in the morning 5 days ago and my neck has been hurting everyday. When I turn my neck left it makes a scraping noise but doesn't do it the other way. I'm just trying to get it to pop or something (very carefully of course). Not sure what to do?
Don't pull too hard, just consistently do the stretch gently.
@@drjonsaunders lol I should of clarified. It was hurting before doing the towel stretch. Its starting to feel a little better now though. I just keep sleeping on it wrong. Have to practice better pillow habits. Thank you for replying.
It’s always my lower back and my neck I’m in pain and I cannot hardly ever sleep because of it I have so many different pillows I just ordered a new one online hoping that will give me some relief!
I hope you feel better soon. :)
What if you may have lhermette sign are these exercises suitable for that?
Best to speak with your doctor specifically, but if any other movement exacerbate it, best to avoid. Take care.
интересные тракции
Thank you!
Nice, and this could all be supplemented with Alexander Technique and Yoga, or maybe even Tai Chi!
Good idea!
Would you recommend an inverting bed ?
Only in very specific cases, so not usually.
Hi Dr. Jon are you suppose to do all 4 stretches in rotation? Or just the ones you are most comfortable with?
You certainly could...but most will focus on the one that feels the most "comfortable". Thanks for watching.
Towel stretch and last two I heard a slight crick. I feel a bit better but still getting slight nagging headaches, how many days do you think this would last for after these stretches?
It can take different amount of days/time for each person...if persists, please speak to your doctor. Best wishes.
Dr. Please recommend a pillow that is right for my neck.
ua-cam.com/video/W084_TFiP4g/v-deo.html
Hi Jon. All of what you showing looks realy good. Would all this work if i have 2 disc prolapes.? I was a tattoo artist and i had to stop my job because of the problems and the dizziness. I am not able to put my head back and i can't look up. I just start getting a lot of pressure in my Head and eyes. It realy feels lousy.
Which practice is good for me.?
Thanks alot and greetings from Germany. Uwe
It's hard for me to make any specific recommendations for you, only your doctor can do that. Sorry!
@@drjonsaunders ok. Thanks alot.
Am I imagining things or did these neck exercises even relieve some digestive gas pressure? Thank you. The neck exercise really helped even with the initial tries.
It's possible as it stretches open the ribcage...best wishes.
Number one, took a mag glycinate and did this exercise then got all excited when the pain went away.
I'm glad you found it helpful!
It's interesting to hear you keep saying do this but if there's any pain stop. Well if there were no pain to begin with there wouldn't be a need to do the exercise. I have a pinched nerve in my neck and all of these exercises hurt like crazy but they help after doing them for a while. If I stopped when I felt pain none of us would be getting any better.
Witch one is the best doe older people with osteoporosis?
Please speak with your doctor as it is not possible for me to make a recommendation without knowing your complete medical history - best wishes!
Is it helpful for vertigo due cervical?
Possibly...but best to talk to your doctor...all the best!
What is the basic exercise for vertigo due to cervical? If you have any video already on channel. Please
I'm having a nerve pinch and shoulder pain on my right side, any advice
Sorry to heat this, please see your doctor.
Hello
👋