Hello followers. So today I would like to discuss a tip for aneck pain. This is also a self test to see if you would benefit from this motion. This particular motion I will demonstrate is called retraction, as well as retraction in combination with side bending. And very often, and I see this with most of my patients and most people that have neck pain is, that motion is being lost over the years. And there's a good reason for that and that is because we really don't do any activities with that particular position of our head and neck. And so I won't, take too much of your time. I will just demonstrate. So the motion I'm talking about is retraction. Retraction is this motion. So not this.... but bringing your chin straight back, just kind of like a turtle.
So what I see is, with my patients... a lot of patients are positioned in this position for too long and they basically can't... they have very, limited emotion in this direction. So one thing that you can do to make this a little bit easier would be to kind of squeeze your shoulder blades a little bit and then bringing your chin back and make sure that you spend less and less amount of time during the day where you're in this position, which can really limit, your mobility over the years of being able to do this. These can create a lot of compression on joints and nerves in your neck and leads to a bunch of problems in the neck as well as the shoulder. So this motion that is called retraction. So if you have neck pain, my suggestion would be to do in case it's about 10 times an hour. So that won't take very long, but that is a good mobility.
The other one would be side bending in combination with retraction. So you would start in the same way... back like this, and then add this motion. So with a lot of my patient, I see a mobility that's just about this way. And then that's it. And that's all they have. And you really want to strive to.... to maintain that mobility as much as you can and both ways.
So that's it for today. Give that a try ..., leave me comments and let me know if that is helping your neck ...
I'll catch you later. Bye
If you're watching these video is maybe because you have Tennis Elbow otherwise known as lateral epicondylitis... or maybe you know someone that suffers from it. It is fairly common and today I 'd like to show you some exercises and gentle mobilization I give my patients to work on at home in order to treat themself.
So the first thing involved with lateral epicondylitis is generally some tension in the radial nerve. I would like to show you is how to mobilize your radial nerve. In standing like this, the first thing I do is on the involved side, which let's say my right elbow is involved. Turning your arm in, lifting your pinky up and bringing your arm out in a little bit back and immediately returning. You're going to stay within the range of motion and where you feel the pull in your arm. Not trying to go too much into the pain if it's painful at the end of the range. And basically just oscillating like this for 30 seconds.
In this post, I’d like to offer a step-by-step guide to addressing your sciatica, no matter if it has been going on for 3 days or 3 years. My goal is to at least give you a proactive head start and empower you with at least a little knowledge on what you should be actively doing now, even if you are scheduled to work with a physical therapist or another health practitioner in the very near future.
The following tips and instructions should help with at least some of your symptoms, if not all.
I will not go into details as the possible cause and symptoms of why you might be experiencing. For this I will redirect you to a previous post I wrote in 2017, 3 Common Causes & Symptoms of Back Pain & Sciatica.
You can also check more on the definition of sciatica and things to consider in this free E-book on Sciatica: