Can you do this for c7 nerve compression even after acdf surgery c4-5 c5-6...my physio said I need to loosen up my scalene as he believes this is causing the compression but he also said do it seated
Per se, you can do everything provided that you stay within your own limits, which may be different before and after surgery, with and without pain, when you're 20 and when you're 60, etc. The big rule is: never hurt yourself. "No pain no gain" is massive BS. Furthermore, I always recommend to start with mobilization before stretching. Check out this video on neck mobilization that was part of the old version of the Posture Academy: ua-cam.com/video/YxooCr4cD-o/v-deo.html
In terms of duration, every stretch should last 40 to 60 secs. Wait until you feel that your muscles loosens up. In terms of reps: one stretch for each side, 2-3 times a day. If you need more, there something else to fix and you should watch this video: ua-cam.com/video/9a5wkLnd54I/v-deo.html
what if the neck is very tight on one side? Should I try and stretch the tight side? It feels inflamed and I don not want to make a painful neck more painful. :(
I get your point... but posture therapy isn't like fitness where you need so many reps so many times. In posture therapy, you need to feel what happens, and that differs from one person to the other. However, there are 2 rules you can follow: - any stretch should last for at least 40 sec - if you need to stretch more than twice a day, it means that you misuse your body i.e. there's something else to focus on...
I often say: if you need to do this more than twice per day, it surely means that there's something you feed with your habits. If so, you should work on forward head posture; my full 8-week protocol is here: ua-cam.com/video/9a5wkLnd54I/v-deo.html
wow, amazing
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Thank you - most helpful!
My pleasure, Sammantha!
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Can you do this for c7 nerve compression even after acdf surgery c4-5 c5-6...my physio said I need to loosen up my scalene as he believes this is causing the compression but he also said do it seated
Per se, you can do everything provided that you stay within your own limits, which may be different before and after surgery, with and without pain, when you're 20 and when you're 60, etc. The big rule is: never hurt yourself. "No pain no gain" is massive BS.
Furthermore, I always recommend to start with mobilization before stretching. Check out this video on neck mobilization that was part of the old version of the Posture Academy: ua-cam.com/video/YxooCr4cD-o/v-deo.html
When I rotate my head I feel my windpipe/throat gets moved by the scm. Is this normal?
Fantastic information 👌 thank you!
Thank you, how long should I keep this position? and how many reps?
In terms of duration, every stretch should last 40 to 60 secs. Wait until you feel that your muscles loosens up. In terms of reps: one stretch for each side, 2-3 times a day. If you need more, there something else to fix and you should watch this video: ua-cam.com/video/9a5wkLnd54I/v-deo.html
Stellar material. Is there any way to turn this stretch into a "dynamic" stretch rather than just static? Perhaps post isometric is the term I want?
great question! You have your own video too, now: ua-cam.com/video/SSBj0K5qKvg/v-deo.html 😁
what if the neck is very tight on one side? Should I try and stretch the tight side? It feels inflamed and I don not want to make a painful neck more painful. :(
Appreciate all the explanation - makes it much easier to follow instructions and to remember
5:27 action
Love the in-depth breakdown of every step of the stretch!
How would this be useful if you did not mention counts or time for every exercise!
I get your point... but posture therapy isn't like fitness where you need so many reps so many times. In posture therapy, you need to feel what happens, and that differs from one person to the other. However, there are 2 rules you can follow:
- any stretch should last for at least 40 sec
- if you need to stretch more than twice a day, it means that you misuse your body i.e. there's something else to focus on...
Thanks, very helpful
Tank you very much. Ist magic in my body.
Es freut mich sehr!!
I'm so impressed, I bought your book.
just saw your order!!! I hope you'll make great use of it!!!!
How often daily and how long. Thank you.
If you "chronically" need more than once or twice a day (40-60 sec) it means something isn't right with your posture :)
How many times per day can this be done?
I often say: if you need to do this more than twice per day, it surely means that there's something you feed with your habits. If so, you should work on forward head posture; my full 8-week protocol is here: ua-cam.com/video/9a5wkLnd54I/v-deo.html
Very good thank you
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Don’t stretch scalene bad advice