How To Fix Neck Pain
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- Опубликовано: 11 окт 2014
- The Sitting Solution
www.sittingsolution.com
Hi there, It's Chad & Brenda Walding with The Sitting Solution.
We’re so glad you’re here with us today on our mission to to raise awareness about the sitting problem. Our goal is to inspire you to take action and give you the practical tools to do so. The underlying message here is that you must take an active role in your own health.
The Sitting Solution is the ultimate guide to resolving your pain, restoring your posture and fixing your sitting problem.
We want to help you become more aware of how and why chronic sitting is undermining your health so you can eliminate this potentially dangerous blind spot. Most people "don't know that they don't know" that frequent sitting is a problem. They are experiencing pain and suffering but don't understand why. If you understand the implications of chronic sitting on your health, you will be more motivated to make a change.
Click this link for our free report which covers the science behind that deleterious effects of sitting as well as some helpful tips to get you moving in the right direction:
lxnhealth.com/ssyoutube
You can purchase resistance bands here: lxnhealth.com/theraband
We hope you found this video helpful and if you’re looking for more solutions to your sitting problem check out our program here:
lxnhealth.com/3
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• How To Fix Neck Pain
To your health,
Chad Walding DPT, OPT L1, RKC
Brenda Walding DPT, FDN
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Hey Tempest…it's normal to get some acute inflammation when you are breaking through restrictions which is what it sounds like is going on. The only red flag to stop here would be tingling or numbness down the arm, or an immediate loss in range of motion after doing these exercises.
I would first ensure you are doing them correctly. Sit upright and make sure you are retracting straight back and not looking down or up. I would also suggest sticking with the retraction only and not looking up until you are free from headaches and pain.
I would also suggest you look into the "2 things you should be doing on a foam roll" and "The best way to fix your posture" videos in order to address the thoracic spine as that is likely an issue as well.
Lastly…a trigger point ball or lacrosse ball would be helpful in order to break up a lot of the tight tissue you have around the upper trap area. I'll make a video on this soon.
Drink lots of water, take some high quality fish oil, magnesium and vid D. Watch out for grains, grains, dairy, toxic fats and refined sugars and sleep as much as you can. Inflammation always plays a part here…focus on quality foods free of toxins.
We cover a lot of this in one of our bonus that come with the Sitting Solution: lxnhealth.com/3
Hope that helps….let me know if you have any questions and please check back in to let us know how you're doing.
Chad
Thank you so much! This gave my neck immediate relief. I'm glad I found your videos.
Very well explained and easy to do. All of the videos I've seen (Sitting Solutions) are thoroughly presented and easy to understand.
Thank you, such easy exercises but so effective. Thank you, shared with my family, we all need it. Best wishes!
Hi Chad so glad I found you on here. I've such bad posture and started doing some exercises from ur vids. I even found a rubber tube to use for the exercises it stretches like a band. I have a rounded back and shoulders and found already to be walking and standing taller. So thank you very much for your excellent vids.
These videos are amazing thank u
Thanks a lot.
Thank you so much Chad. I am going to try these exercises, then share it with you later. :):):0
Thank you that really helped me out.. you are very kind explaining something that can help people.. You are amazing you are the smartest..
weshareto thanks so much for the kind words and I'm glad it helped you out! Please keep us updated on how you're doing!
Chad
thanks
I have had a neck injury in the past ...ive been doing yoga for ten years. im 50. The only place i wake up with pain in in my right side of neck going down the neck into the top muscle before my shoulder. i put ice on it and lay on floor lifting torso and putting shoulders behind my back to pull this part down .that does ease it . but it never fails the next day it hurts and i have tried ice and heat massage . I want to repair this muscle and elimate the pain. I get the pain up to the occipital nerve in neck and do massages for this and im ok with that but the muscles in that side are not letting pain go. I do a lot of your exercises with you and your wifes video and im grateful i learned alot .
i hope you can help me with this
Thanks be to God! Your work is amazing. Thank you for helping me.
Thanks Rah roo! Glad it helps!
Hey Chad, love your videos, they are reallt helping. I've had neck, back and shoulder pain for over a year. There is pain that seems to change location depending on what im doing, but there is a constant stinging pain ob the left side of my spine below where the cervical meets the thoracic and is painful near the shoulder blade. I do a lot of you recommendations but when it comes to doing this thoracic retraction or thoracic extension I feel sharp pain in my neck and the areas i mentioned and I feel numbness an tingling down my left arm. Mostly in my fingers. You said that is a red flag, what should I do for this, any solutions. Thank you
Great
very helpful video! thanks!
Seethwin You're very welcome!
Chad
Oh, this is a happy find! I ran across this while looking for solutions to neck pain while practicing my fiddle. I am the worst case scenario of the posture/sitting risks you describe, so I've hit the subscribe button and ordered some therabands. Thank you for posting these videos. I'll be glued to them today. (Trying to sit in a good posture while I view them :)
Hey Kerry! Thanks for subscribing and way to go by taking action and ordering therabands! Please keep us updated on how your doing and let us know if there is anything in particular you'd like us to cover:)
Chad
Thanks you so much
Shah Safdar You're welcome Shah :)
what should i do if i get pain in my traps while retracing my neck little numbness in left arm as well
Oh my gosh. Thanks so much. Had a neck headache, tried this, still have a headache, but my neck feels better.
Great umbrella! I'm glad this helped! Keep at it and you should continue to get relief. A trigger point ball/lx ball would also help around the top of the shoulder blade.
I should also mention that not all headaches are mechanical in nature. Some are chemical as well which is usually coming from inflammation. This typically comes from sugar, toxic fats, and gut irritating foods. You may have all this dialed in but I want to make sure you're not missing anything!
Thanks for visiting and keep being awesome!
Chad
Thank you for this video, about numbness, yes I do feel some numbness/tingling sensation every time I do the neck moving backward. It's not really that bad but still it's there I can feel it. I have this left side back neck pain for a long time. I've been in a few therapist and was given exercises and some tens/ems sessions. Please , what's next or what should I do next If I have this numbness when doing this neck backward movement. Thanks a lot.
I recently discovered your videos and I love them. I teach dance at a college and I thought I would share your exercises during our warm up last week. One of my students (who has a very flexible back) was doing them and she said she really didn't feel much of a stretch. after our warm up she came up to me with a pale face a blood shot eyes and asked to go to the bathroom. Ten mins later EMT workers came through the door and they rushed her off to the hospital. Apparently she had a vasovagal response and she is still having them due to fluid in her lumbar spine.
I absolutely love your exercises and I find them extremely helpful for me and most of my students. However, I was wondering if you could give me some insight as to why this may have caused this type of reaction or what she could do to fix it. (this dancer probably does sit alot in her classes but ofcourse is very flexible and strong in many areas).
Since the neck and the jaw are connected, I was wondering if you had any exercises for relaxing the TMJ. Thanks!
I have forward head posture and have recently tried doing these exercises. Since I have been doing them, I have been getting really bad headaches and my upper back and neck are very sore.
My neck, traps, and back are very tight and causing headaches. I started with the foam rolling from one of your other videos and then saw this video for neck pain. When I do the chin retraction, I feel a little tingle on my left arm, mostly in my hand/thumb area. You said that that was a red flag so what do you suggest?
I have spondylosis. Always neck and leg pain also forward head posture. What to do Sir ? Thank you.
These are good exercises AFTER the spinal joints have been adjusted into as close to their normal position as possible chiropractically, osteopathically, or by physical therapy joint manipulation or mobilization. Without positioning the joints first, doing manual exercises will only irritate the joints, cause more pain, and actually strengthen neck muscles asymmetrically.
To understand what this means: muscles are attached to the bones of the spine (vertebrae). They are meant to pull on those vertebrae, moving them. What you see is the head coming forward, backward, looking side to side, etc. If the vertebrae to which these muscles are attached are out of position, then the muscles that are attached to those vertebrae cannot move them normally. What you get is a partial movement instead of a full range, and you get pain. If you insist on forcing the movement, you will not realign the joints at all. What happens is that some of the ligaments (supporting tissues connecting one vertebra with its neighbor) become over-stretched while the stuck joints still stay stuck. You get what are called "hypermobile" joints along with "hypomobile" joints. You may get fuller range in the sense that your head now goes 80 degrees to the left and the right where it only went 60 degrees before the exercises. But at the joint level, some of the vertebra are still stuck while others are now too loose! Loose joints can only be fixed with specialized interventions like surgery and prolotherapy. You don't want that!
The solution is to get joints adjusted AND THEN do exercise for the neck.
David Dressler And how we can adjust our joints first Mr David !?? Thank you
When I do the chin retraction, is it normal to feel tightness deep in my left shoulder? It feels tight inside my left shoulder join when I reach my max retraction. I don't feel it in my right shoulder.
Love these exercises! I am constantly looking down at my iPad while standing and have developed a 'crick' in my neck. These exercises are the only thing that helps! Thank you!!
It's astounding how something can creep up on us so clandestinely and cause health issues, which not only lower the quality of our life, but can potentially cause more serious conditions such as herniated discs, or pinched spinal nerves etc.
What he does with his neck seems a bit like stage magic here, but it's probably not that his joints are hypermobile or his neck muscles are super strong, it's more likely that most of us are kind of used to this..."secondary" , limited mobility so see this as some aberration lol.
I have a question. Every time I do this exercise when I put my head back all the way and wiggle my head right and left my neck cracks. Is that normal?
Hi Chad / Brenda
Good video - do you suggest chriropractor check up first?
Also - do you have an affiliate programme?
I am putting together a membership site for my team and am interested in this.
Thanks
Nicky
Nicky Price Hey Nicky...I don't feel you need to see a chiro first. Although if pain gets worse the more you do I do advise you see a practitioner. Preferably a Mckenzie practitioner.
We do have an affiliate program. Please email me at chad@sittingsolution.com
Thanks,
Chad
please advise breath sequence w/these prescribed movements. thank you.
Bruce Newton Hey Bruce...great question. You'll want to be as relaxed as possible when you retract back.
So exhale as you go back (to relax your muscles) and inhale as you go back to neutral.
Make sense?
SittingSolution TV Thanks!
Hey Jacob…it sounds like you might have a derangement in your neck. I would highly recommend going to see a Mckenzie therapist if it continues to get numb in your left arm when you do these exercises. You'll likely need to move your neck in a different direction before you come back to these exercises.
Here is a link to the Mckenzie site where you can find one in your area: www.mckenzieinstituteusa.org/#
I hope that helps!
Chad
Hello!
Just had a quick question, I was doing the Foamroll exercise where we do the snowangel motion. I brought my arms up as high as i could until i would start to lift off. So i kept it right below that point so I was still touching the ground. Holding it there after a minute or so I would start to feel a tingling in my fingertips and I guess kind of a numbness. Any advice?
Thanks for all the exercises!
Hey Gerland...its sounds like you are getting a big stretch on your nerves which is normal. They are more than likely in a very shortened stand (nerves adapt as well) and you are feeling the tingling and numbness as a consequence of taking the nerve tissue to the end range. I would take it right up to the point where you feel the tingling and then bring your hands down about an inch...stay there for a bit and breathe. Really relax the face, forehead, temples, breathe through the bell and let the nervous system get comfortable with that position. I will release. When you feel like it goes start to raise the arms back up. I little tingling is fine but it shouldn't be so uncomfortable to you that you overly contract your muscles.
make sense?
Chad
Definitely, thanks a bunch! I'll just slowly build up. Thanks again!
While doing the neck exercises, you mention about getting tingling or numbness down your arm is a red flag. Can you elaborate on that? What can it mean?
Thank you!
red means stop
What is your background?
Any exercise for pinched nerve in C7 C8 buldge disc, also I have congenital fusion in c2 c3, Tingling senstaion and radiculopathy in left arm I love working out in gym but the neck and nerve pain is making my life stop and Im getting depressed.. any help u can give
+Rahuf Shaikh Hey Rahuf...I understand what you're going through. Pain is not fun :(
I suggest you try this exercise in the video x 10 every 2 hours and see what results you get. Do that for 2 weeks and let me know how it goes, ok?
+SittingSolution TV not able to do retraction as the movements are painful.. Am lost and depressed.. Feeling knots in upper back..
Rahuf -- Are you doing any better? I suffer from a c5 c6 disk bulge that has put me with constant intense muscle soreness at base of skull and throughout my neck, shoulders and upper back over the past 5-6 years. I have tried this sort of mackenzie excerise in the past and it was somewhat helpful (although I admit I never stuck with it for more than a week or so) but the extending upward portion of the excercise always caused my neck to flare up big time for several days. I'm going to give it another go and see if it is helpful this go around with more consistency and but I'll be taking it real easy on the upward extension exercise.
Zac Pierce still not better sore upper back with traps and constant tingling in little fingers pissed off with this as docs say u hv to deal with it for ur entire life
.. so bad of me depressed and i dont want this kind of life..
i never had any issues but randomly by neck seems to ache lot when sitting down
ROSSONERI 108 totally....it's a poor position that leads to pain. Try out these techniques and let me know how it goes :)
Chad
My arms are tingly, but last night I got sick and threw up, what do I di to not feel lightheaded and weak?
Autumn Maynard it sounds like you are doing too much too soon. Be gentle and breathe. Also start with just the chin tuck but don't worry about extending the head back for now. You're probably not ready for that yet.
Thanks
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Life is pain, so live it up while you can. Ernest Hemingway
There are so many therapists giving 'solutions' to bad posture. But they never address the real problem. These 10 minute a day exercise don't make any difference - if for the other 10 hours of the day, you're in your usual slumped position because of your regular job.
It's 10 minutes vs 10 hours.
We need a solution that addresses that.
Hey Dave....thanks for visiting! I'm not sure what you are suggesting but what we are suggesting is a basic prescription of getting up every 30-45 minutes WHILE you are at the workspace and moving in specific directions to offset the negative effects of sitting.
There are two obstacles in the way when it comes to sitting and poor posture. One is that of stagnation...meaning we just aren't moving enough, and not even close to what we're designed for. The other is that of adaptation...meaning our bodies get molded into a flexed/slumped/sitting posture. In other words certain muscle groups consistently get elongated and weak while others get shortened and tight.
When you look up and down the body and take a closer look you can get a very good prescription as to what type of movements need to happen WHEN working.
That's what our our program is all about actually. We've created 5 different customized programs for people to get up and move and specific and intentional directions every 45 minutes. We created these 5 programs for every possible workspace scenario...ie the cubicle worker, the person with more floor space and walls, the person that works from home, the traveler who is forced to sit for longer periods and we also include this with options of no equipment, therabands, kettle bells, foam rolls, trigger point balls.
I couldn't agree more that 10 minutes a day is going to change everything and that is not and never will be what we suggest. Its the positions we are in throughout the day, how often we move, the quality of our movement, the emotions behind the postures we put on and structural imbalances that all need to be addressed.
If you have other solutions you feel would be better I'd love to hear it:)
Thanks,
Chad
Here is another video where I discuss this in more detail: ruclips.net/video/xTCvBqZz3Bc/видео.html
its amazing how much retraction he gets!!
+Ravi Srinivasan Hey Ravi...thanks....although I'd argue that it's 'normal' to have that amount of retraction as a human. It's our environment that has taken that away from us!
SittingSolution TV I have kyfosis and the neck, shoulders, upper and middle back always contracted. Now no more, your solutions are better than those of my physician (I do physical rehab after 10years of neuropathic chronic pain in the lower back, the surgeon fixed me, but the posture was awful) before only sports, after bed, when I got free from pain killers I started to do not sleep for pain (40 days of two - three hours sleeping per week I was destroyed) you really help me, also with the roller foam now I can sleep, move, smile. I love you! My doctor is happy, I am finally super happy, thank you is nothing, you have changed my life! ❤ ❤ ❤ ❤
Troppo ghg
I`ve had horrible posture since I was a child. Within a few days, I was able to correct my posture with the “doso shocking guide” posture treatment solution that you can Google. I needed this guide after members of the family constantly attempted to correct my posture, that is wholly annoying and discouraging.
Loved the video! Enough to go to your link in the notes, but then your totally spammy/scammy website turned me off of your company... Too bad your website isn't as helpful as your videos and instead prey's on peoples fear/uneducated ideas, impulse buys, etc.. pretending that you are selling >$300 of stuff for $37. BS!