Your Baltimore Area Chiropractor Dr. Blake Kalkstein Demonstrates Simple Neck Pain Relief

Your Baltimore Area Chiropractor Dr. Blake Kalkstein Demonstrates Simple Neck Pain Relief


Hi everybody, it’s Doctor Blake Kalkstein
from Doctors Adolf and Kalkstein Chiropractic, team chiropractor for the Baltimore Orioles
and your Baltimore area chiropractor. And today I’m going to show you my top three
stretches for neck pain. These are real simple, you can do them anywhere
at home, you can do them at the office. I just wanna let everyone know that neck pain
can be different on different people so I recommend consulting your physician before
starting any neck treatment exercises, but these are our top three exercises we do in
our office. So the first one is gonna be a levator scapulae
stretch. And the levator scapulae is a muscle that
comes out of your neck and runs down to the outside of our shoulder. And it starts about here and comes down here
and ends about here. And this is a nice stretch for anyone who
has knots in their shoulders, who has neck pain or shoulder pain or even headaches. So we’re gonna face the camera Heather and
we’re gonna turn our head to the right forty five degrees, so about half way as far as
we can go, and then we’re gonna bring our chin down to our chest, and then the left
hand is gonna reach behind her back and let the shoulder drop down like this. And you’re gonna feel this stretch from the
base of the neck coming down into the shoulder blade, and we’re gonna hold this for fifteen
seconds. And she’s not forcing the motion here. You don’t wanna go, if you’re feeling pain
with any of these you wanna stop and don’t do them if you’re experiencing pain, but
this is just a nice, gentle stretch that comes down from the neck down into the shoulder
blade. Great, and let’s look at the other side. So we turn about half way as far as we can
to the left, we bring our chin down to our chest, and then the other hand comes around
behind the back and we wanna depress or drop the shoulder down so we get a nice stretch
all the way from the top of the head down to the shoulder through here. Again we’re gonna hold this for fifteen seconds
and we wanna do three on each side. Come on up for me. The next stretch that I really like for neck
pain and for headaches is the posterior neck muscle stretches. So what Heather’s gonna do is drop her chin
down to her chest, she’s gonna interlock her hands like this and put them on top of her
head. And then she’s gonna let her elbows come in
and she’s just gonna let her arms hang here, and the key to this one is do not pull. Let the weight of your arms just hang naturally
here, and you’re gonna feel this stretch anywhere from the top of your skull all the way to
the back. Go ahead and turn around for us Heather, we
can see where it feels. So again she’s not pulling here, she’s just
letting the weight of her arms hang. It’s loose here hanging, and she’s feeling
this anywhere from up here on the neck all the way down to even as far down into the
shoulder blades and in the mid-back and sometimes in the low back you can feel it stretch because
it’s stretching these posterior spinal muscles all the way down here. And just gonna hold this for fifteen seconds,
and we’re gonna do it three times. Go ahead and step up for me. And the last stretch I really like for taking
stress out of the neck is a peck stretch or a chest stretch, and the way we need to do
this, we need to do this in a doorway here. So we’re gonna show you how in a doorway here,
and this doorway is a little wider than most doorways because we’re a medical provider’s
office, and so we have to have it thirty six inches wide so a wheelchair can get in, but
your doors at home may be a little smaller. So we’re gonna start in three positions here
for this pec stretch, this chest stretch. Our elbows are gonna be below our shoulders,
are elbows are gonna be the same height as our shoulders, and then our elbows are gonna
be above our shoulders. So let’s start below our shoulders, and can
you guys see that? That her elbows here are below her shoulders,
one foot’s in front of the other so he’s got a nice stable platform to do the stretches,
and she’s just gonna lean in. The key here is not to let your head jut out
like this but keep your spine aligned. So keep your ears above your shoulders, keep
your shoulders above your hips, and then we’re just gonna lean in. And Heather’s gonna feel this from her shoulder
across into her chest a little bit. And we’re gonna hold this for fifteen seconds
and then we’re gonna come out of it, and then we’re gonna go elbows in line with the shoulders,
elbows in line with the shoulders, same position, one foot in front of the other, and we’re
gonna come in until we start to feel a stretch in the chest here. And we find that when you’re tight in the
chest and you’re tight in the pecs, and that can be coming from keyboard use, doing a lot
of bench-press and not exercising the back, driving, we get into this rounded shoulder
position and it starts to hunch our upper back, and we get this hunchback deformity
type position. And that puts a lot of stress into the neck
and we get headaches and neck pain from it. So if we can stretch this out we can stand
up a nice and a little bit taller here. Now we’re in the third stretch here, and you
can see her elbows are above her shoulders, and we’re just getting a different angle for
this stretch and we’re holding this for fifteen seconds. So you can see her elbows are above her shoulders,
her shoulders are above her hips, she’s got a good foundation where the legs are one foot
in front of the other. And we’re gonna hold this for fifteen seconds
and come out of it. So these are my top three stretches to help
start reducing neck pain immediately, and remember that, remember that… Doctor Jeff walked behind and it was funny. He was like… And be sure to remember that not every neck
pain and headaches are the same so consult your physician, get examined to determine
what’s really going on there, and in the meantime we’ll see you next time. Thank you so much for watching.

Leave a Reply

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