12 Neck Pain Self-Treatments that Work Surprisingly Well.

12 Neck Pain Self-Treatments that Work Surprisingly Well.


Hi folks, I’m Bob Schrupp physical therapist. Brad Heineck physical therapist, together we are the most famous physical therapists on the internet. In our opinion of course. Okay, Brad. We’re gonna talk about twelve neck pain self treatments that work surprisingly well We’ve done many of these before, but we’re gonna add some in today to keep things spiced yeah, we’ve gotta keep things moving and refresh. Like a marriage, right? You have to do new things to help keep it fresh But this is a little easier. All right by the way if you are new to our channel Please take a second to subscribe to us We provide videos on how to stay healthy, fit, pain-free And we upload every day. Trying to “keeping it real” and also if you haven’t yet gone over to Facebook, what are you thinking? Why haven’t you gone over to Facebook and “liked: us right? We have severe problems here Brad and I were not liked as children and now we’re trying to turn things around. Well, it’s working too All right, we just got a new friend yesterday. No, today. Yeah, we did a video with him Let’s start off with the first one Brad. This is just a real simple massage Especially good for people who are working at the computer a lot. Let’s get, do you want to turn that way too yet? We both kind of face the other way so Maybe we should switch. So you’re just gonna take your hands, and you’re gonna put your fingers together, and you’re gonna pull apart like this This is just a plain massage So we’re just right below the occipital bone, so that the bony part right here And you go down till you feel a muscle. On that muscle, that soft muscle spot is where you’re gonna work And for some people that muscle may be tight, and may not feel so soft And we want to get it to soften up Yeah Make sure that you have really good posture while you’re doing this and then you’re gonna go ahead and Do circles Going all the way down Going all the way out to the side. Circle Circle Circle. Get those muscles to loosen up, get that circulation, get that pressure off those occipital nerves. It’s really good, too for people who are having headaches because you want to get more blood flow to the Brain and to that area if you’re having that. We’re doing a whole video on headaches. We’ll have to talk about that at that time All right, the next time Brad. This is a new one We’ve never done before. You can grab this way. You’re gonna grab the neck and you’re going to turn towards the hand So as you can see what Brad is doing there. You’re kind of massaging along the neck as you turn, and they pull real hard Yeah, you’re dragging the fingers, so I’m going this way, and I’m doing the same thing. It’s just a really good relaxing reduction of pain here. Releasing is what I was trying to say. Yeah releasing. We’re trying to release the muscle I’m gonna do the other side Bob so I can balance. This actually does feel really good. I’m loosening up here, The next one, you know we couldn’t get by doing a video like this without doing some chin tucks I mean you’ve got to have chin tucks in your life You spend a lot of time head forward like this. You got to work on getting your chin tuck back. Again you’re not going down, you’re not going up You’re just going back. Straight And make sure I always like to even add a little overpressure or a lot of times on these as long as it’s pain-free So a lot of times you can take your fingers and push it like this or you can take Kind of the crook of your your hand here and go back like this and just give it a little stretch Yeah, you don’t go hard. Just gentle push more than adequate alright the next one This is kind of a new one to what we got the spine over here Brad. Oh, yes, we got this Don’t you come up here with me Brad? Oh? Lonnie oh he lets us so close How far can we come Lonnie? That’s good no farther than that she says buster So this is oriented the same way that Brad is right here, and what we’re gonna Do is you’re gonna grab on to one of these little bones right here? These are the spinous processes? They’re the bones on the back your neck and you’re going to kind of pull it and a lot of times Brad It’s actually good to kind of pull it in a upward Direction a little bit because this yeah exactly kind of an angle going this way and And while he pulls he’s going to turn and it’s just going to facilitate the turn It’s gonna give a little what we call manual therapy to the neck You’re actually trying to move an individual joint so you can go along and grab each one of these bones You know grab the bone turn grab the bone turn grab the bone turn again kind of pulling up in that direction once through the other direction brand So I like to do it with my middle finger and my ring finger the two that I’m really and this I feel the strongest And those right there’s always that big bump That’s c7 right so the seventh one right right above that. That’s a good one to start with herbs actually That’s easy to grab. You know your honor. Yeah, good practice one and Let’s emphasize with this Brad no pain whatsoever it should feel good to do. It doesn’t feel good. You’re not doing it Good good. It’s it’s really a cool one to do quite often sometimes. You can kind of almost Manipulate your own bones and and and it can actually give you some pain relief when nothing else will So I I have often seen Adelaide affecting this one Brad I’ve seen like I do it one day And it feels better the next day sure I know it doesn’t always like it doesn’t always like I do it and I go oh Did that even help but then also in the next day the pain is gone, so I’m thinking it Did I know when I do it on patients if they have problems looking behind their shoulder like when you’re driving You know I have them look And then I’ll do this to them and typically you’ll gain five to ten degrees yeah that extra And they know they’ll notice the range of motion so yeah, they’ll start off like this, and then you do this removing it And they’re going like this. There’s a little bit further so all right. Let’s go into the next one Brad neck extensions So we these two are we’ve showed many times But you’re going to start working on kind of get your neck in the right position first So you might do a couple of chin tucks for the good posture? Bringing your neck back like this now This is one that quite often we find on people who have neck pain it hurts to do it, right and You don’t want to do it if it hurts if it’s making it worse you stop right away Yeah
You’re not accomplishing anything if it makes the pain worse So you can do one of two things one you might go up to the pain and stop mm-hmm and just work it But eventually you’re gonna. Do is try at all sir So a good length towel, and there’s a couple of ways to do this once you show one way Brad first I’ll roll it up like this a lot of times this a little thicker you got a nice round area and get that low on Your neck and and just hold here for support and just set a little bit of support almost everywhere I’m a patient so I work with saying Oh, well that feels a lot better and then go back farther with no pain And then when you do come up dump into the pain you can use a pal to pull forward and it just makes everything easier and Improves the whole stretch an alternative method to doing that one is you actually going to use the edge of the towel called the Salvage Salvage yeah, it’s a good thing. We’re not English majors are trying to because we would have a tough time getting good grades But someone always comments and corrects us on that if we don’t get it right like that Bring the towel up like this and fold it up onto your shoulder the reason this one works a little bit differently is you can kind of hit different levels of the neck right so you can start kind of lower and kind of focus on that side you make what we call like little bunny ears and You the bunny ears stay with your eyes, so I’m watching the bunny ears as they go up so when my neck goes up So I’m not going up like this. I’m going up the towel is going with me Let me try that Bob so the key by the way is to always get try to get more and more motion Generally what we find is like if you start off and you’re like this far. If you get this far Generally that coincides with less pain right don’t know the more motion less pain, so don’t force it Don’t think if you force it and you get more motion. There’s gonna. Be less pain this should be that’s why you easy Yeah the towels is to do it without pain and Gained emotion right and eventually what we hope always was is people do it with the towel for a while Then I haven’t come back and I go try it without the towel now And they go oh I could do it without the towel, and it doesn’t hurt so Let’s go into rotations Brad, let’s go one. You can try just you can just try it again Good posture, and you can just try turning the neck as far as you can go and if you want to give a little extra Overpressure you can grab here and the back of the head here and give it a little to again pain-free should be pain-free Smile, I’m trying the other direction pain-free Now if this one is giving you trouble. What do we do bread? We go to the towel there? You go so this one’s a little more complicated So again and when we’re twisting we’re not cranking. We’re not on the thing where we’re trying to make the main crack Fingertips just fingertips all you need so again. We’re going back to the towel again. I like to use the self Ajahn, this one the little Ridge on there So you’re going to take the towel and put it in this position here right below the ears now here is where you switch You’re going to take Arms and switch them and the direction you’re going to I’m gonna. Go this way that is pulled down. Don’t go across like this Check yourself you pull it down and this one goes and you’re gonna pull it across like this You’ll see I’m not doing the selvedge method. I’m doing the towel roll Everything is the same except for it rolls around here. You can try either direction either way and see which you want to Brad here’s a specific to a joint mine is actually specific to a joint right and we’re trying to good and Stay under the years this part angles up kind of to the eye level and Brad’s as you can see the same way So try to keep this shoulder back. Don’t go around like this way older sometimes We even have people hook it on a chair right like that and pull it across like that make sure you’re going across the jaw Bone up across the jaw bone because if you go below it then you know it’s hard to breathe and that’s not acceptable Yep, again. I’m pulling down going across the jaw bone not going across on the neck like that Alright, if you’re having This is what I always like to do is that make sure that if you’re having pain like on this side Especially it runs down a little bit into the arm Maybe you might try a chin tuck, so we’re doing a chin tuck, and then you’re gonna bend to that side chin tuck and Bend to that side Chin tuck bend to the side, this is the one that works for me Brad This is my magic wand everyone whenever I start having neck pain I do this one and in a day or two it’s gone sheriff Just yep, and and the reason is because I tend to do my notes. I’m like this So and most people tend to tilt their head one way, right and So if you do that you definitely want to work on going in the opposite direction And you can probably see I’m tight this way I can go fight that way this one. I I started yeah So all right what else we have left red just kind of a general one you can try sometimes is you can take your fist and You flip it so the thumb is actually down And you put underneath your head, and you can pull it forward This is good for a stiff neck mm-hmm so I’m giving that he gives just a gentle pressure on the back of the head and gives a little bit of stretch kind of gaps the joints a little bit Be be careful on this one cuz you can put a lot of pressure on your neck with this And without even knowing it so up here fingertips is all you need you want to grab and pull. It’s just fingertips And the last one Brad was gonna show one Blaster is again the wall angels against the wall Brad you got to make sure we have one for posture So you’re gonna get your arms, and you can see I’m tight my chest is coming out more than it should yeah I’m a little bit tight on this shoulder especially and you can just you’re gonna bring the Hands up while you’re trying to keep the elbows up against the wall Yeah, so this one. It works your strength and stretch at the same time. Yeah, it’s a it’s a classic Yeah, you’re full of wonderful exercises. You could actually probably do this on the floor even Brad Pretty soon we can make snow angel and you could do the real thing yes. That’s the whole deal of it you know you can have fun and Promote good posture and strength at the same time so we try to do is give you exercise that you could do at home without equipment and I mean everybody’s got a towel so We hope that’ll be helpful. So thanks everybody for watching You

12 comments on “12 Neck Pain Self-Treatments that Work Surprisingly Well.

  1. NUCA Post author

    I have mild herniations in C6&C7 & occasionally I feel a sharp pain in my neck to where I cannot turn it comfortably or sometimes I get headaches. Gonna incorporate this!

    Reply
  2. K Grin Post author

    Thank you for sharing these powerful techniques. I have been using your suggestions and I am experiencing less headaches from my notoriously ornery neck! I have told all my friends about you. Thanks again. You guys should get a humanitarian award, imnsho!

    Reply
  3. Tom Smith Post author

    Seriously I have no idea how you guys keep pumping out videos everyday.
    Thank you so much for the contents! Helps me so much!

    Reply
  4. 2929Brandon Post author

    New subscriber here. I found your videos yesterday after searching for upper neck pain videos, them this nicely timed video. Thanks for "keepin it real", these are SO helpful!!!

    Reply
  5. George Ruiz Post author

    Very helpful videos. Just out of curiosity, how do you feel about chiropractors ; primarily neck manipulation. Also is there any danger to the vertebral arteries with neck manipulation?

    Reply
  6. Miller2003 Post author

    at the 4:40ish I was following along, and something popped.. OMG I feel so much better! I have an hour commute to work and back, and my car seat causes my neck to hurt everyday. This could be a life changer. THANK YOU!

    Reply

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