Treat Your Own Neck Pain And Pinched Nerves | Mark Perren-Jones | Skillshare

Treat Your Own Neck Pain And Pinched Nerves

Mark Perren-Jones, Best-Selling Instructor, 100K Students

Treat Your Own Neck Pain And Pinched Nerves

Mark Perren-Jones, Best-Selling Instructor, 100K Students

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8 Lessons (38m)
    • 1. Welcome

    • 2. What are the major causes of neck pain?

    • 3. So what is correct sitting posture?

    • 4. These two exercises have helped millions of people

    • 5. These two exercises have helped millions of people

    • 6. What to do if your neck pain is one-sided

    • 7. A Word on Sleeping positions

    • 8. Maintaining a Healthy Neck and Back

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About This Class

Mark has helped thousands of neck pain sufferers worldwide with this incredibly complete course. These are exactly the same techniques that he teaches his clients in his award-winning spa.

"This was a great and very helpful course! Thanks a lot for making my neck pain decrease a lot!!! Now I know what to do - and what not to do. :-)": L.F.  5 STARS

"Absolutely amazing! You don't understand how much this helped me! I was in so much discomfort, especially with pain in my left shoulder and arm. I started your exercises immediately and feel almost no pain now. THANK YOU!!! "..Amanda Sands  5 STARS

"Very insightful course. It should be taught in every company where workers are sitting in front of a pc for long hours." D.F.   5 STARS

In this course, you are going to learn how easy it is for you to fix your own neck pain and treat any pinched nerves such as pain, tingling or numbness in your arms, hands or fingers.

You will also learn exactly what causes your neck pain and disc bulges so that you can then stop harming your neck because it is essential that you first remove the causes of your neck pain to ever hope to have a pain free neck permanently.

Once you have learned the causes of your neck pain and start implementing them in your daily life you will then be on the path to healing your neck instead of harming it all day every day.

The course shows you two specific exercises that you need to do to remove your neck pain and treat any disc bulges and pinched nerves. You will learn exactly how and why these exercises work so that you have a clear understanding of what it is your doing to remove your pain and radiating symptoms ( if you have any).

You will also learn other pain relieving techniques such as how to help trigger point pain and knots in your upper back

Once you have studied this course, you will then know:

  • What causes your neck pain and how to remove those causes from your daily life so that your neck can finally get a chance to heal and you can become pain-free.
  • How to treat your own neck pain without drugs, treatments or surgery.
  • What causes your discs to bulge and nerves to become pinched and how to avoid this happening in the future.
  • How to save 1000's of dollars on unnecessary treatments.
  • How to fix your own neck pain if you should ever have a recurrence of your neck symptoms ever again.

Enroll in this course now to learn how to remove your neck pain and get your quality of life back!

Meet Your Teacher

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Mark Perren-Jones

Best-Selling Instructor, 100K Students


Hello, I'm Mark.

Mark Perren-Jones is a bestselling massage course and pain relief, instructor.

He is also the owner of the award-winning Isla Verde Spa, a highly regarded massage therapist, acupuncturist and Pain Specialist and his youtube channel has well over 2 million views. He has more than 25 years experience in the massage and acupuncture field and has worked in spas and clinics throughout the world. He has massaged Presidents and their families, Olympic athletes, professional sports people and celebrities around the world.

Mark's spa earned an incredible 100 out of 100 5 Star Reviews on Tripadvisor! ( 100% 5 STARS). In just 6 months after the Isla Verde Spa opened, it became the No.1 Ranked spa in his highly competitive. It was also ... See full profile

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1. Welcome: hi and welcome to the spinal institutes. Three steps to a pain free neck. What you're going to learn in this DVD are the three steps to removing your neck pain and dealing with any pinched nerve symptoms down your arm across your shoulders. If you have any, we're going to show you this safe, effective and simple method for you. The first step again look at is removing the quarters off your neck pain. The second step, we're gonna deal with the pain more directly, and in the third step, I'm going to show you how you can maintain your pain free nick and show you some tips and techniques that you can do on a daily basis. Now the first step is, as I say, removing the causes of your neck pain because you've probably never even thought about this . But it is vital that you remove the causes off your neck pain because if you do not, you could never expect to be pain free permanently because you're continually hurting your neck. And this is what the majority of people do. They continue to hurt the next. I don't know what's causing the pain, but then they will have neck pain that goto a practitioner. They'll get better for a while, but then the neck pain will mysteriously come back. We're going to show you how to address the major course of neck pain and eliminate them so your neck can finally start to heal. Let me just illustrate this point a little more clearly for you because if you don't remove the causes well, this is what happens. His Ralph now Ralph hey suffers from neck pain. He suffers from Nick Pain because I hit him across the back of the neck all day, every day, thousands of times a day. With the baseball bat now, as much fun it is is for May and quite therapeutic, if I must say but Ralph doesn't like it because he doesn't like to suffer from neck pain. So let me ask you this. If you would help his neck pain, what would you recommend? Chiropractic, Acupuncture, massage, Abbeville, muscle relaxants, cortisone Get made. A stop hitting him with a baseball bat across the neck. That's not a bad idea, is it? You see the cause of his neck pain is may hitting him with this baseball bat across the back of the neck right and if he went, spent thousands of dollars on treatments or medications. While I'm still hitting him across the back of the neck with a baseball bat when he's never going to get better, is he? He might feel better for a little while, but as long as I am, damaging his neck with a baseball bat is going to continue to have pain. So the first and foremost we must remove the court may hitting him with a baseball bat. But this is probably what you've been doing for years. That's what the majority people do. They never even taught. But the causes of the neck pain are they just go on, get therapy, get better and they'll be in this recurrent bouts of neck pain. They'll be good for a while, and then suddenly they got neck pain again. I'm gonna show you what are the major cause of Munich pain. First and foremost, it is the most important step in a three step method. If you want to become pain free permanently, Okay, so let's get started 2. What are the major causes of neck pain?: So let's remove the courters off neck pain. So what does the major cause or causes of neck pain? It might look something like this to you when your front of the computer or driving or texting it's called the forward head posture. This that is, the major cause, the most common cause of all neck pain, the forward head posture. You must remove this from your daily life to ever have a pain free neck. Permanently, The forward head posture puts enormous strain on your neck, so let's just go back a step. What is correct? Posture? Correct. Posture is where your head is. A top your spine. It's not out in front. In other words, you get the feeling of standing toll walking toll and sitting toll feeling a long guided through the spine and it'll him for you if you dropped it spoke a stone from your chin. It should drop onto your chest. Should drop under your chest, not onto the floor when you're incorrect. Posture. If you dropped a rock from your ear, it should land on top of your shoulder, not onto the floor. So that is correct posture. But the thing is, when you get into that forward head posture now your head weighs around about £12 every inch. Every inch that your head translates forward from. That correct posture creates an extra £10 of weight for your neck muscles on your next structures. So every inch now, it's not uncommon for us to be in the clinic to see people with their neck translated 2 to 3 inches in front. That's an extra 20 to £30 on top of the Ori £12. That's a £42 head. So just imagine if I asked you to hold a bag of groceries or £42 where you wouldn't last a few minutes, would you? Your arms. Your muscles would be aching. But that's what you ask of your next structures. When you are like this in front of the computer or driving in a forward head posture, the forces are enormous. Now these muscles get very sore, of course, just like your arm muscles would. So, apart from that, these muscles also, if you do this long enough, who's to have chronic imbalances? You then get tight, weak muscles here, long, tight muscles at the back to get these major muscular imbalances add to that you can then get trigger points in the muscles. Trigger points a little painful points within the muscles. That can be very painful as well. Worse than that, they can then refer pain, and that could give you some occipital headaches, headaches across the eye. I'm sure some of you watching this are already familiar with these headaches. These trigger points refer pain also into the shoulders, into the arms. Now that's just soft tissues. But let's have a look at what happens in the forward head posture what you're doing to your spine, because it gets worse. Now when you're in this position here, your lower serve Eichel's Look up my hands here. Imagine my hairs are your vertebrae. Imagine between my hands is a balloon. Now, if I do this, the bluemel bulge out this way, right? That balloon represents what's happening with your disk. The inner part of the disc, when it's inflection, migrates backwards. So if I do this, which is what happens to your lower spine is a vital area. If I do that, those are now flexing, pushing the disc backwards. Do this long enough. Your neck and feel very stiff if that disc then bulges even further backwards IQ and then boat and pressed on a nerve, which can then give nerve elated symptoms into your shoulders into your arms, tingling, numbness or pain. So we need to get that forehead pasta out of your daily life. It gets even worse, though, when you're in that forehead posture that can also give you TMJ, jaw problems, lung problems, even digestive problems and also, of course, lower back problems. I'm going to go this into more details shortly, but you can't get into this posture unless you've lost that lumber in would curve that nice , inward curves that you should have when you're sitting and standing and good posture. So let me be clear about this. For you to have a good posture in your neck, you must have good posture in your lower back, as you're about to see. So think of it this way. Sit toll, Stan told. Walk tall. Let's have another closer look at this. The forward head posture is not a horrendous for your neck, but the knock on effect is enormous. The American Journal of Pain Management says that the extra pressure imposed on the neck from poor posture flattens the normal cervical curve, resulting in abnormal strain on muscles. Ligaments, fasher on bones and this from Erik Dalton. Posture, impacts and modulates. All bodily functions from breathing toe, hormonal production, spinal pain, headache, mood, blood pressure post and lung capacity are among the many conditions influenced by faulty posture of this from the Mayo Clinic. Prolonged forward head posture also leads to my oh, spasm, discriminations, arthritis and pinch nose. You see a forward head posture could not only cause your neck pain, disc bulges and pinched nerves, but also sub occipital pain syndromes, sleep apnea, difficulty swallowing, teeth clenching facial pain, migraine headaches, Effects of thinking can affect your mood. Your blood pressure can produce up a back pain. Lower back pains. I etiquette strained muscles, ligaments. Fasher accelerated regeneration of spinal joints, arthritis to nine, but a few now I could go on, but I think you've got the point, all right, so let's have a look at Ralph here. You see, Ralph's got this forward head posture. It's not only bad for his chest for his chest muscles, but it for his neck, and it's causing him neck pain. Okay, so what? We need to Ralph, We need you to stand up tall. No, don't lift. Don't lift your chin up here. Ralph, bring that back down. So you want to feel elongated in a nice way? If you do, you have here is to pull it here up like this to get that feeling of elongating for the spine. A nice way to think of it is walk and stand as if you own the world. That kind of the confident posture. Because let me tell you, there's nothing good apart from having neck pain because of this. But nothing looks good. You walking and standing like this. So broad across the shoulders, nice and tall. You are not standing stiff like a robot. You're not lifting your chest. You just get that feeling of, say, elongating through the spine, feeling like you're getting pulled up by a string with balloons on top, if you like. And getting pulled up too broad across the shoulders, I stand like that. That would take you out of this. All right, so now you know, I had a stand correctly without a forward head posture. Now we'll try and address the problem with sitting Now. Here's Ralph in a classic slouch position, has got a big seeker of going on with his vertebrae. He's lost that in wood lumber curve, the law dotted curve that we need to do. We need to have that in would curve to have any hope of getting him out of a forward head posture. So oh starts at the lower back. So let's get you to sit tone now, Ralph. There we go. And now, as you see with him sitting tall, he's now got the inward curve. That's how you must do. It starts from the lower back. A nice little helpers get a rolled up towel. You could buy a lumber role or a cushion and put that at the base of the back there, down around about built line. And that would just give that added support for your lower back. So you put this down here a cushion, a lumber or something like that that will help you keep that in, would curve. So now, as you can see, he's got out of that forward head posture. Now he's starting to heal his neck, finally, So when you're at that computer, Make sure you're out of this position. Another thing, when you're at your computer, you want to make sure that you're not stretching out with your arms. Okay, make sure that your arms, your upper arms, are basically vertical, then a hanging nicely. So when you do this, you can see what happens. I understand the reach forward. So when your computer bring the keyboard back or bring your chair forward so the Iran's air hanging loosely, then you're not using master activity back behind you. So like that in a forward head posture. There you are There. Now let's just talk about sitting here when you're sitting even in good posture. Sitting is double the amount of compression on your disks than standing. Let me just tell you that again, even and correct posture. A sitting position creates double the amount of compression on your disks than standing, so you must take breaks. You must get up out of your chair every 35 to 40 minutes and take a break. All right. Now, if you're not convinced that I know so many of my clients say I can't get out of the chair , I can't do that I've got way too much work to do. You read this. - Another point must be made here. So now they have good posture and know that changing the position is also essential. You must also know that is vital to take micro breaks regularly throughout today. Every hour you must. Now I stress you must get up from your chair. Why is it so important? Well, I'm glad you asked. The Mayo Clinic rights researchers have linked sitting for long periods of time with a number of health concerns, including obesity and metabolic syndrome, a cluster of conditions that includes increased blood pressure, high blood sugar, excess body fat around the waist and abnormal cholesterol levels. Too much Sitting also seems to increase the risk of death from cardiovascular disease and cancer. One recent study compared adults who spend less than two hours a day in front of the TV or other screen based entertainment, with those who logged more than four hours a day of recreational screen time. Those with greatest screen time had a nearly 50% increased risk of death from any cause, and also about 125% increased risk of events associated with cardiovascular disease such as angina or heart attack, that is from the Mayo Clinic. So I hope that's convinced you're a little more to get out of your seated posture. Take micro breaks. It's super important not only for your concentration, your work, but also for your body. Now, when you get up, you can walk around, take a little break. Also, here's a nice little thing you can do. Put your hands the base of your spine. Use him as a pivot point. Don't bend your knees and what you going to do if they're 10 repetitions of this, What that does is extend your lower back. You've seen my hands at the base of my spine, and you're trying to go back further and further as you go. What that does is counter at the flexion in your spine. If you do get into a more flex position, that extension is extremely good to migrate the center of the disc in your lumber spine more forward. The other thing you could do is a thing called Brugger Release position now because we are always like this in front of the computer, flexed here, flexed effects here what we're gonna do is basically the opposite. So here's another thing you can do. You can do one or the other. We can do both what we're going to do. We're going to stand tall, lift up through the chest, have your your feet well called tend to just slightly pivoted outwards. Chest up, you're going to bend your hands back, extend the wrists, and then turn them outwards like this up through your chest. Okay, So that you do it again. Extend and turn outwards and fill your shoulder blades. Coming down on back is if you've got a pencil between your shoulder blades. You're not bringing your shoulders up. You are drawing your shoulder blades back and down. Okay, so you're lifting up, back and down, okay? Feel alone. Got it through the spine. And then what you could do? Imagine you've got a candle out in front of you and you're going to breathe through pursed lips as if you want that candle to flicker, but not to blow out the candle. So I don't know this and then you're feeling a steady stream and you could do a few of these deep abdominal breathing and get into the habit of doing that. This doesn't opposite postures from internal rotation flexion. We're extending external rotation, the opposite of all these seated postures. Really fantastic. Do that in your micro breaks. Take regular micro breaks. You're going to feel a lot better. 3. So what is correct sitting posture?: Okay, So I hear the question you're asking, What do you do if you've got a stool that doesn't have a back? So you can put a lumber support in there? Where is the correct positioning? Well, remember I told you about getting that feeling of being elongated, so you feel like you're being pulled up through there. But also, here's another thing to remember. If this is fully flexed on, this is fully extended. Just come back a touch and that's correct position. Okay, so if you're sitting on a stool, you're okay so that I don't wanna be all the way extended because that's going to hurt your back. To be in that position that's fully flexed, fully extended. Just come back. A touch from the full extended. Just come back a touch. And there you are. There's your position. If you're on a bench or a stool 4. These two exercises have helped millions of people: Okay, so now you know what to do. You will remain out of this forward head posture by correcting your posture by sitting, standing, wearing the computer, even eating and drinking. Make sure you're not into that slouch position because then and only then can your next start to heal your stop aggravating those structures like we've talked about before. All right, so this is going to be a little difficult. It starts simply because you've created a habit all your life, probably of being in this forward head posture. So you're going to have to be conscious of it. So you don't have to really think about your posture. You might need to put a little reminder on the front of your computer or something like that just to help you at the start. But just like creating any habit, it will become habitual people ask me in the clinic. How am I going to remember? Well, generally, pain will remind you once you get back into this position, your neck will be painful again. Now, step two is about removing the pain. So if you have a painful neck, you've got to remove the quarters and now we're going to do some exercises made famous by Mr Rob Mackenzie, An incredible physiotherapist. These exercises are extremely powerful and have helped millions of people worldwide for over 20 years. I'm going to teach you these the first exercise. So what's commonly known as the double chin exercise? Now I want to be clear about this. If you have neck pain, you're going to do these exercises 10 repetitions every two hours, so 6 to 8 times a day spread out throughout the day. So I don't which do any of these exercises until you watch through the whole day. V Day. What's the whole Davide first? Because it a few things you'll need to know. Okay, The other thing I want to tell you is going to stop any other neck exercises that you may be doing. Just do these. No. Remember I told you before about the forehead posture and its effect on the serve. Eichel, disks and vertebrae of flexing and that balloon bulging that way. Now what we're going to do is we're going to an exercise that creates extension toe push that that migrating dis that scent of the distant migrates backwards for migrates enough compressing the nerves as we talked about. What we're gonna do now is an exercise that pushes that disk in the opposite direction. That's what we're doing. Here we are. Take that balloon, if you like, of that disk and push it more central. Okay, put it away from the nerve. If you have nerve related symptoms now, so what? We under the double chin exercise? That's what you wanted. A sit toll. You can not do it in a forward head posture, which you shouldn't be doing it. Anyway. On a little reminder while you're watching this, I hope you've got good posture as you're watching. Okay, so here's what you do. Imagine your head is on horizontal railroad tracks on What you're going to do is retract your head so you create a double chin. So what you do is this Okay? You look at it from face on. All right. Do not do this. Get back. And they're going to a forward head posture. Go back to your good posture. So another thing you don't want to do is lift up like that. It is straight back. You manage to do this in front of a mirror for the first few times. In fact, I recommend you do do it stated sit toe drawback creates the double chin through 10 repetitions. A rhythmic exercise. 10 repetitions of that. OK, you may feel a stretch of the base of your skull. That's good, because when you're in this position here, these sub occipital muscles are contracting, contracting to hold this position. So you finally you're giving them a stretch. Your Lois of Eichel's. You're starting to push that away. So you're going to do this 10 repetitions. Now, if this hurts too much to do, hold on. I'll show you what you can do instead. But this is fine. That's what you do. 10 repetitions like this after you have done those, then you're going to do the second neck exercise. This is bringing mawr extension. What you gonna do? You attract first, just like in the double chin, and then you got to take your head up towards the ceiling. It's high up as far back as you can go, and then you're going to rotate an inch to the left, an inch to the right, two times and back down. Go up to the point just before. It's painful of its painful just to the edge of it or underneath it. Do not make it painful for you. Okay, so let's just do that again. You're going to retract. Come up. Look as far back as you can, turn to the right, turn to the left two times and come back down. Do that eight times. So you start off 10 double chin exercises, and then you will do this one trying to look further the back eight times. Okay, If that is too painful to do, just stick with the double chin exercise. All right, then, after you've done that for a day or two, you could just do this one without during the double chin. OK, you can just do the second exercise without during the 1st 1 That's not necessary. But for start, do the double chin and then do this one afterwards. Okay, 10 repetitions and then eight repetitions of the second exercise every two hours. Evenly spread throughout the day, 6 to 8 times a day. Do that until your neck is out of pain. Now, while I'm talking about this, if you have any nerve related symptoms pain, numbness, tingling or anything Pango across the shoulders or into the arms. Here is what you need to look out for if you do this, or even if you don't have any symptoms in your arms. But you do these exercises, and it creates a worsening of pain across further out from the center of your spine. Or, if you have symptoms, that makes it worse after down the exercise into your arm or let's say you're headed in your shoulders. But now you've got it more in there. Then you're going to have to stop these exercises and seek medical advice from a primary care practitioner. Because maybe these exercise are not for you. And just to step one for the moment or what you can do is the exercise laying down from about to show you. All right, would you not want a worsening of symptoms going out into the arms? What we want to see what Dr Robert Mackenzie said was a centralization of symptoms. So let me be clear about this. If you have symptoms in your arms or centers across your shoulders and after you do this, you have a lessening of pain and or lessening in your arm. That is perfect. That's exactly what you want. Okay, I'll go through this in more detail quite soon. 5. These two exercises have helped millions of people: if you found that you can't do the double chin exercise because it's still too painful to do, it hurts your neck too much. Then here's what you do instead. So if this is too painful for you, you're going to do it the double chin exercise but laying down on your back. So you go to the bed and you lay down on your back. Okay, so what to do is come down and you do 10 repetitions lying on your back, pushing ahead into the mattress. So do that every two hours laying on your back, and then once you can attempt it sitting up and then you do like we said the first excise double chin sitting up and then the second exercise where you're looking towards the ceiling, okay? 6. What to do if your neck pain is one-sided: now if you've been doing the exercises for a couple of days, but you've still got neck pain and it's toe one side and doing both the double chin on the second exercise looking towards the sky. If they have still not got rid of all of your neck pain, here's what you do. If it's one sided, this is what you're going to do. You're going to retract your neck again, just like the double chin. And then let's say your pain is on the left side. You will go towards the pain. Make sure you don't turn your head. Okay, keep your head facing forward, retract and then take it across towards the side of the pain, and you can use your hand to create some overpressure. Three. Second hold and back and repeat this 10 times. Retract towards the pain overpressure just gently. Don't cause pain and do that. Then, after that, go back to doing the double chin, 10 repetitions and the second exercise looking towards the sky. So let's be clear on that you're going to go towards the side off the pain. Likewise, if you've got symptoms in your arm, nerve related symptoms on Let's say they're in your left arm and the double chin and the second exercise have not taken all of the symptoms out again. You can try and do that protect. Take it to the side of your symptoms over press, followed by the double chin and the second excise towards the sky. 7. A Word on Sleeping positions: Okay, let's just have a look at sleeping positions. I'm very often asked, What is the correct sleeping position? Well, a lot of people toss and turn. Here's the things that really shouldn't do. OK, when you're sleeping, you're We know that the forward head posture is not good for your neck. But don't go and do all the right things during the day and then go to sleep with two big pillows. Because what happens if you're laying? You got too many pillows. It will push your head forward again. So make sure that when you when you're selecting a pillow or you check your pillows at home , that you're not putting your head forwards by having too many pillows behind your head out . What I particularly like the feather pillow, because supportive of both neck and you can sort of scrunch it up. The things you want to know when you're sleeping is if you're sleeping on your side, make sure that you've got enough support. Your head is straight. It's not. If this is the pillar here, is not sinking too far in. Likewise, it's not too hard or too thick, and it's pushing your head this way you wanna have a neutral? Okay. Same laying on your back. Make sure it's not pushing it forward. Nor your sinking right back into it like that. As faras sleeping on your stomach goes. Don't. All right? You don't need to be a college professor to know that when your head's like this for eight hours laying on your stomach. Just imagine if I asked you to be like this for eight hours during the day, you're gonna have very sore neck. It's exactly what happens when you're laying on your stomach with your head crop to this side. So you're lying on your stomach. Get into a habit of on your side on your back or a combination of those, but not on your stomach. 8. Maintaining a Healthy Neck and Back: Okay, A federalist technique that I use every single day and recommend to my clients is foam rolling. This is a foam roller from rumble rollers. This is slightly different to the normal. It's because it's gotten knobs on it, which are really fantastic to get into the muscles. Normally, these air smooth. It's cold, my official foam rolling. It's absolutely fantastic. Way to maintain good muscle tone throughout your back and your neck. So I recommend you start doing some foam rolling as well. Once you're out of pain to continue having a pain free back or neck. So what you're going to do? I just Utkan by David a. Specific for this one that's really detailed, which is called the Melt M E O T Melt method, which is very good. They've got an E book, a DVD. You can learn different sequences, but I wanted to show you some really good sequences that I use, which a fantastic to counteract the sitting forward head posture on inflections with the spine. So this is really easy technique to do and feels really nice and just sit on the end of what you want to have your head on the end of the foam roller just lay down along the length of the spine, palms facing up and there you have it. What it does is give a beautiful stretch through this open throughout because, as we talked about before, you're all everything's all closed in. So what we're doing is the opposite, And she could just lay here for three minutes like this. I just relax on top of that, Okay, So they just open out your body really beautifully after that, What you can do is start direction rolling along the fire owner that's achieve of this. You get on here, what you want to do to really access the muscles that nots between your shoulder blades is bring your elbows up like this. You know, contact your core, make sure you cause nice and strong, and you come up and you work along hill those up. Keep your body rigid, the core rigid. Okay. And work along, Just go nice and slowly. There's no need to rush this. In fact, it's better if you're slower on what you can do. If you feel those areas that a little bit more painful in the muscle, you could just stay on them has been like a therapist, putting their family elbow into that. Not, and it just works that bit of muscle tone there. So you go along here, do several repetitions like that. It was really lovely. And then what you can do as well put your hips down on the ground again, and you could do a sharing. What's gonna sharing technique Where you vendor side Ben's again? Keep your head supported both ways. So I bending either way as you do it, that is sharing techniques to the thoracic. Really, really lovely. You could go right along the spine. It feels fantastic. Another really fantastic thing you should do. It's the rest extensions, because again, we're always infliction with their threat sick. So what you can do is get each spinal level you extend across. That's not bending the head back. It is just using the pivot point of the firm roller at H segmental level. So you do a few like this and then move up on Keep working. I used to three or four repetitions right along. The threats expired. You don't want to go too low or too high. It'll feel wrong. just because this area right through between the shoulder blades is where it needs most, and it's really just loosens up through that. The rest expired. Really, really important. Really fantastic. And you'll feel great by doing just a few minutes every single day. Okay, now for those knots in your upper back, this is a brilliant little trick that you can do to help those knots between your shoulder blades and your upper back. It's really easy. Feels great. And for the sake of a dollar, go and get yourself a tennis ball. If you wanna spend a bit more money. The company Rumble rollers have great thing called Beastie Ball, which I use. It's way better than a tennis ball, but and you can't find a website we're gonna link to their company. But if not, grab yourself a tennis ball and here's what you do. Put it on the wall, diapered on your spine that put it on the whoa, what, you're going to use your legs? Don't hit your shoulders. OK, put it there and then work slowly up and down your back. You're off the spine between the shoulder blades on working all around where you feel a painful area, just so stay there, lean your weight into it. You're in control of the pressure. And as long as you've got that sort of what I call a happy pain that feel good releasing pain that's gonna work on maintaining that back on really helping out the knots. Okay, 2 to 3 minutes. Do it a couple times when you're in your micro breaks. If your work go up against the wall, use this. It feels fantastic. And trust me, you won't go anywhere without. All right. Okay. So what we're gonna do is just go through everything. So you've got a clear picture of what's needed. Okay, Step one, You're gonna remove the causes, which is the forward head posture. You already know that. So it should be sitting told, standing tall, walking tall, much better posture to allow your neck to hill. Step two, you're going to use these McKenzie inspired exercises to help remove your pain and any nerve related symptoms if you may have any. So what you're going to do is every two hours, 6 to 8 times a day to get rid of this pain is firstly the double chin the double chin exercise. Remember drawing the head backwards, retracting 10 repetitions. After that, you would then do the second exercise where you draw your chin back and then take it higher . Backers, you can take it just to the edge of pain. Okay, just into onto the edge of pain or just before the pain come back size you can go and then rotate to the right and left, right and back down. Eight repetitions. Now, once you've done that for day two, you don't have to do the double chin. Exide, you can actually just do this. Number two, do it Repetitions of the number to exercise without doing the double chin. If you find that you can't do exercise one or two because it's too painful, then what you do is do it laying down. OK, so you're laid down and do exactly that same movement of retracting. But you're doing it laying down facing upwards and do the same thing until you can do it, then sitting up All right, What you're looking for is a centralization of symptoms. So what that means is, if you if you have pain that out away from the spine, perhaps even into, or numbness or tingling or pain to the armed shoulders. Shoulder blades you're looking when you're doing these exercises to get a decrease. In other words, if you've got paint all the way down here, you want to see a decrease getting more centralized. Centralizing these symptoms more towards the spine if it peripheral rises, meaning you do the exercises and it gets worse in your arm afterwards or worse, it goes from close to the spine and spreads out worse. Then I suggest you, doctor these exercises just do step one, maybe see a primary care practitioner to see what's going on. So we want to see a centralization of symptoms. And remember on increase of local symptoms, not an increase into the arms of the hands. An increase of symptoms locally in the neck is considered normal in the first day or two, simply because you're doing unaccustomed activity. These exercises, once that centralizes in your spine, you get a local pain there. Then you see the next couple of days you should see your pain go away. If you've had neck pain, it's more chronic has taken a lot longer. You've had months of neck pain. You might not see the results quite as quickly as someone who's had neck pain for a couple of days. That's again just normal from acute or chronic. Problem Then, once you're out of pain, you could just do these exercises once or twice a day just to have good maintenance of your neck. Step three. Gonna maintain that so you could do the phone rolling trigger point release and help keep your body and your neck in a much better state. Have you ever wondered how you back goes out? You know this might have happened to you or a cousin or friend, but everyone knows someone what it has been they picked up from the shell or a pencil, and then suddenly there in searing pain, where they went into the fridge. And it's something that goes out. How does this happen? These exercises have helped millions of people worldwide. No movement taking place as you do