2 Best Stretches After Flying

2 Best Stretches After Flying

(elated music) – Hey everybody it’s Dr. Blake from Doctors Adolph and
Kalkstein Chiropractic. I hope everyone had a great Thanksgiving. I certainly did in Paris and thank you for all your recommendations on our Facebook page and anyone who messaged us
about where to go in Paris. We really appreciate that. So today’s video we’re gonna go over some neck stretches that I like to do after traveling in a plane. So we’ve got some cool
tools that we’re gonna use. We’re gonna go after two
key areas of muscles today. We’re gonna go after the
sub-occipital muscles where your skull sits on your neck and we’re gonna go after
that mid thoracic muscles and we’re gonna use a
high end tool for that. I’m gonna show you how to make this with two tennis balls and some tape and I got skulls on my
tape ’cause we’re b.a. (laughing) And then we’re gonna use our souped up lacrosse ball and I’ll show you guys where you can get this on Amazon with the link. So what you’re gonna need is just take two tennis balls and we’re gonna essentially
wrap them in athletic tape. So we’ll get this up and
running for you guys here and if you have this at home it can be easy just to pick up a roll of athletic tape for a couple bucks or you can do, and some tennis
balls for pretty cheap, or you can spend some
money and get one of these. And I like these. These are a lot harder
than the tennis balls so I would say if you’re new to this start out with the tennis balls and if you’re a seasoned pro when it comes to doing at home soft tissue work get one of these high end we’re gonna call this the peanut here. I don’t want that to fall off the edge. So what I want everyone
to do is comment below what your favorite
Thanksgiving foods were. What did you guys do for Thanksgiving? If you live overseas and you don’t celebrate Thanksgiving just write what your favorite food is ’cause I love to eat and as you guys can tell I put on a couple lbs eating all those croissants over the weekend. So the people in Paris are super friendly. Everyone was so nice. The food was fantastic and there you go. So athletic tape, balls
together, there’s my peanut. So the nice thing about this is your spine can sit right in here and then you get the
muscles on either side. So we’re gonna show you how to use this. So what we’re gonna do is you’re gonna find a soft mat to work with and this is gonna go, essentially, in between my back. So my spine sits right in
between those two balls and we’re gonna start
off with the soft one ’cause I need to warm myself up ’cause this thing is good
for you but it’s brutal. – It’ll get your attention.
– That’s (laughing) it’ll get your attention. That’s for sure. That’s a good way of putting it. So–
– It’ll get your attention to the point where you can’t relax, right? – Yeah.
– It’s a big part of it. (gasping)
– So I’m right on my spine. You guys can see right here. Right in this thoraco lumbar junction right where my ribcage ends and my q.l. muscle sits here. And we call that a transition area. Thoraco lumbar junction where your thoracic lumbar and
your thoracic vertebrae and your lumbar vertebrae
they merge there. And transition areas are key areas where you’re gonna get a
lot of muscle tightness and if you can address areas around those transition areas you’re
gonna be very successful. So we’re gonna do two
transition areas today. We’re gonna do the thoraco lumbar junction and we’re gonna do the
cranial sub-occipitals or the cranius cerebral junction. And so (gasping) I got those tennis balls and they’re right over
these two trigger points that the muscles are right behind there. And so what you’re gonna do is you’re just gonna sit here and get a relax. You’re gonna try to breathe and let those muscles relax in there. And I’m really tense right now. I’m kind of holding my
body above the ball. And so once you relax, I’m gonna get that out of the way, we’re gonna make some angels here. (slow breathing) So far I’m starting to relax a little bit. There’s definitely some pressure there. It’s definitely getting my attention. It’s just with the tennis balls. I’m afraid to do that thing.
(cameraperson chuckling) I’m afraid to use the peanut there but once I’m there relaxed what you wanna do is we wanna
floss the muscle over that. So we’re gonna make some angel wings. We’re just gonna bring our arms overhead. (slow breathing) And down. (slow breathing) And what this does is it pulls the lats and it pulls the erector (sighing) the erector group alongside
that trigger point. We’re gonna do this three
or four times, five times. And down, and then what we’re gonna do is we’re gonna bring our body down. Just one vertebrae at a time we’re gonna move up a little bit. So we’re gonna slide that ball up along each vertebrae. So we’re gonna go T12, T11, T10 all the way up to T9, T8. You can go that far with this thing and we’re gonna repeat the process. (slow breathing) And so–
– A nice breathing pattern too is if you breathe in for five seconds– – Cameo.
– Hold for five seconds, and then breathe out for 10. It’s challenging to do that but that is a nice way to get some relaxation in there. And how’s that feel? (soft breathing) – It’s fine actually. I’m starting to let go. – Yeah, so breathe in for five, hold five, and this is the hard part, breathe out for 10. That’s the challenging part. ‘Cause by the time you get to five you’ll feel like you’re done and you’re only halfway there. – And that’s a great thing to do. Just sitting here I’m on two very noticeable trigger points in my back and it’s specifically, both of them, in the planes that we flew over there. You know those planes aren’t designed for sitting in for eight hours for. So just getting those muscles, those trigger points to relax. I could floss ’em or I could just breathe into ’em and let ’em relax. I’m just gonna slide
up one little bit here. – And you could do maybe
eight reps of the breathing before you get started with your flossing. (slow breathing) – I’m very happy with the tennis balls. I’m not gonna move to the peanut. The peanut is very (laughing) it gets your attention and I really wanna loosen up with the tennis balls. – You’d never be able to
relax on those peanuts. You couldn’t let the muscles go. You’d be guarding the whole time. – I would be. If you’re a seasoned veteran, you do a lot of at home soft tissue work the peanut will be your best friend. – Right. Some of the ball players have been doing exactly what Dr. Blake
is showing you right now and they would be using
a firmer surface, right? A lacrosse ball or a peanut. I’ve even seen them taking barbells and work on their gastroc
or their soleus right? – When he says ball players we’re the team chiropractor for Baltimore’s
professional baseball team and so we get to work on the everyday
population in our office but we also have a treatment
room down in their clubhouse. And so we’re witness to all these things that they’re doing to keep their bodies in peak physical conditioning. And one of those things is chiropractic. One of those things is dry needle and which they’ve really liked this year. I’m just moving up a
little bit (groaning). – And then one of them is Dr. Blake’s showing you right now just soft
tissue mobilization, right? (slow breathing)
And the other thing you could do if that was too much for you you could take a foam roll or you could take a half foam roll and lie on that and go through that breathing exercise first and then try the peanut. That might be a little bit
more palatable for your back. – Alright so we’ve hit
that first transition area. Now we’re gonna go after
that second transition area. Now if you just had a regular tennis ball you could work that too for
the sub-occipital muscles which it’s a small band of muscles where your skull sits on your spine. It’s gonna come like this and what I’m gonna do is I’m gonna use my lacrosse ball to work that
same area just like that. (sniffing) So, again, let’s
kick this pillow outta the way, what you can do is just letting the weight of your head rest on the ball. And I like the soft ball, the
lacrosse ball size for this, a smaller ball, ’cause you
want smaller surface area. You’re only working on a
small section of muscles. And (sighing) right there, and it’s gonna
kinda try to roll underneath you so you just gotta find that sweet spot. Good, and then you can kinda roll back and forth on it and
find that trigger point. And I’m on a trigger point right now and I’m gonna do that
same breathing technique. I’m gonna let that rest right there. – While he’s resting and breathing I think you can do the soft tissue release in the length of the muscle but you can also go across the muscle and with that ball that
would be a great way to go cross-friction like he’s doing right now where he’s just doing some rotation. And again he’s getting some active release on these tight muscles on his own with range of motion and sort of pinning that
muscle down with a ball right? So very effective soft tissue technique. – I like doing videos with you together. We should do them more often Dr. Jeff. I think the fans will like that. (Dr. Jeff laughing)
I also need to get adjusted. I’ll show you that video on Wednesday but I’m gonna get adjusted tonight. We’ll film it. My post flight adjustment. God that feels really good. Just that direct pressure right on the sub-occipital muscles. So you’ll get a link in
the description below where to get one of these. We’ll also put the peanut up in there if you’re a seasoned soft tissue veteran and you want the peanut you can get that through the Amazon link
in the description. Again if you guys have
questions about neck pain, or upper back pain, or soft tissue release leave a comment to this video. Thank you so much for watching. Dr. Jeff thanks for
jumping in on the cameo. – And I think maybe next time we’ll do some range of motion. Show ’em how we stretch out the levator scapulae, the trapezius. How we do some real nice muscle work here to get the shoulders back and the head over the shoulders with just some real basic
stabilization moves. I think that would be nice to do next. Go from soft tissue to maybe, after we’ve done this, to stretch out some of those upper cervicals right? That would be good.
– That would be good yeah. So, again, thanks for watching. We’ll see you guys in our next video. (elated music)

11 comments on “2 Best Stretches After Flying

  1. Houssem BEN ACHOUR Post author

    Hi, I have low back pain that goes to through my legs then toes (hurts left side more than the right side)
    Im 18 and athletic, problem is I dont have acces to a Chiropractor in my country.
    Need help!!
    is there a safe self adjustment ?

  2. Jelly Carvantes Post author

    im from germany and i love selfmade pizza and all kinds of chicken dishes! i wish you a nice christmas time everybody! btw FIRST XD

  3. Peter Bruce Post author

    love all your videos! I had open hernia surgery back in July, still having pain, discomfort in under the skin where the incision was, the muscle seems "stuck" or "hard" Any advice?

  4. Deidre Acosta Post author

    Dr. Blake,

    What are your thoughts on portable electric stimulation units? And which would you recommend, if any? I was looking to finally buy one for the holidays. Stim used to be a part of my chirpractic treatment after suffering from a lower back injurt in a motor vehicle accident.


Leave a Reply

Your email address will not be published. Required fields are marked *