How to Relieve Neck and Shoulder Tension (Fast Fixes)
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- เผยแพร่เมื่อ 16 พ.ค. 2024
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• This Practical Physica... -~-
Learn how to relieve neck and shoulder tension fast even when massage and chiropractic don't work! These home exercises will release the knots in your neck in seconds and help get rid of neck tension for good. These work if you have neck tension on one side or straight down the middle!
CHAPTERS
00:00- Intro
00:39-Massage
02:20-Exercise #1 (one-sided neck tension)
05:23-Exercise #2 (one-sided neck tension)
07:55-Exercise #3 (tension down the middle)
12:29-Programming and Progression
13:48-Closing
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HELPFUL LINKS
🎥Fix Shoulder Tension (When Massage Doesn't Work): • How to Fix Shoulder Te...
🎥My Neck is Stuck: • Can't Turn My Head and...
👉Crush Chronic Muscle Tension with a FREE Self Massage Program: bit.ly/rollrelease
👉Fix Your Hunchback with the Hunchback Fix Program: www.uprighthealth.com/hunchback
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At Upright Health we give you strategies and research to get your life back.
With principled functional training, we believe everyone can beat chronic pain and get strong, mobile, and resilient.
Our home training programs help you troubleshoot and train your body safely. We help you tear down fear and build up muscle. We help you think right, move right, and feel right.
Matt Hsu's own battle with chronic pain from the age of 16 in his feet, knees, hips, back, shoulders, elbows, forearms, wrists, hands, and head gives him a uniquely thorough understanding of musculoskeletal pain, the ways in which it can undermine an entire life, and the mental and physical hurdles that keep people from getting out of it.
When not filming videos, he's working out in the living room, surfing, learning dance or gymnastics moves, or riding a bike with his son in tow.
ENDING CREDITS MUSIC
David Cutter Music - www.davidcuttermusic.com
ABOUT THIS VIDEO
Learn how to release shoulder and neck tension in seconds with this video. You'll learn why massage doesn't get give you neck pain relief AND how to fix neck pain with simple home exercises. By strengthening neck muscles, you'll release neck tension fast and finally get rid of knots in your neck and shoulders!
#painrelief #FixNeckTension #RelieveNeckPain #UprightHealth
Which one of these exercises worked best for you? Drop me a comment!👇
Hi, do you have videos on neck leaning to one side, due to shoulders on the other side leaning down...due to holding mouse and slouching tot he side where mouse held on desk? Would be so grateful if you could share any links to specific exercises to restore posture, and strengthen the muscles. As my collar bone on right side, automatically slopes down lower than left side, and neck leans to the left...as habit. Difficult to undo, as been this way for too long. Unsure what exercises to do, and gym work doesn't isolate the necessary muscles needing attention to restore the posture. Collar bone and spine developed a habit on leaning to the right, due to holding mouse on bad non-ergonomic desk, used many years ago, for many years. Only recently identified the problem causing the neck to lean left, compensating for the rightward slouch of spine...due to desk too low.
This makes me nauseous. I've had tight neck issues for a while though.
Working on strengthening while turning the head to look to one side was quite helpful. I also like the looking down with hands behind head one. This was really a helpful video as my right side is definitely weaker. Great explanations - thank you!
Really appreciate this and all your videos!!!
I have been having chronic neck to shoulder pain on the right side most noticeable when I turn head to the right. I tried all the exercises and for sure my neck feels loser, especially after the side (head towards shoulder) resistance one. But the “root” knot or maybe alignment prob ??? still seems to be there so there is still pain -just feels like I have more mobility now. That’s some progress.
I suspect my problem will take a bit of experimentation to relieve. Hard for me to tell which is the weaker side-the more painful side or the side with no pain ? It sounds like pain is not a reliable indication of the weakness spot. Could be pain bc the opposite side is weak, right ?
I will try each suggested exercise, very low intensity. Exercises have made my neck so painful before that I quit completely, then hurt later from the same tension and weakness. I will try again very gently. Thank you.
You are a Blessed Man. After 6 Months under Chiropractic care, Many massage therapist sessions, and trying other, well intended, content providers on TH-cam, Your wonderful video is the only thing that has healed my terrible neck pain, which has made me miserable for a year and a half. You are my savior ..... Keep up the good work and a million thanks Bro! Cheers!!
I can’t agree with you more!
This made my day! ☺ Thank you so much!
I hope that neck pain went away for good ❤️ mine is there for the past 21 years unfortunately.
How long did you do each exercise for? And after how long did you get relief?
How does this have 26k likes with a million views. This effectively took out weeks of headache tension and made it disappear instantly. Thank you!
After 5 days of doing this set my neck feels the best it has in years. SUBSCRIBED. Thanks for this.
I am 70. I got whip lash when I was in my 20’s, car accident. 10 chiropractors, several doctors and physical therapy twice. I use ice a lot for relief & sometimes heat. I do their exercises all the time. I
have had steroid shots 2 times and of course rest. Lots of money out the window.
I just learned more from you in 30 minutes than any of the others I have been paying & paying.
You make sense, you explain what & why. Your easy to understand & nice to listen to.
RIght after we retired we were setting around all day & evening, everyday . I thought no big deal. Well, it turned into a huge deal. I was lucky to get thru those falls with breaking any bones, but I do have a shoulder injury from my very first fall.
My experiences with falling always embarrassed me so bad. It took a while for me to realize that I had lost my sense of balance. I started a class on balance issues but they were shut down due to COVID.
Now 3 years later I have finally found some GOOD help. Thank you for all that you are doing for our older generation!
Happy to help! Thanks for tuning in👍
WOW, just WOW! YEARS of neck pain, chiropractic care, yoga & massages when all I needed was your great advice. Can't thank you enough, these exercises gave immediate relief! ☺️
Severe neck tension was relieved from just going through them with you. Have suffered for quite a while with this. Thank you! Thank you! Thank you! Will do them every day from now on.
I met a guy in his twenies, decades ago, and I asked him how he worked out, because he was pretty jacked. A bar conversation years ago. he said he only did resistance training to build flexibility and strength. I try to remember that, but the years go by and now I'm reminded of that. Stay healthy and strong!
Thank you so much for those exercises! All helped, but I found my front neck muscles must be pretty weak. I will be doing those regularly!
This literally relieved my pain as I was performing these exercises. Thank you so much.
Excellent!! The exercises work & feel wonderful. Thank you!
Fantastically explained and extremely effective, particularly the resistance exercise for one-sided neck tension. I had tried the lacrosse ball previously without success. Thank you.
Wow. This actually helped relieve some stress headache or that tension build up I get. I think I am going to add this to my daily routine in the morning.
Will be continuing to do these exercises and stretches. Some of these I did already but didn't understand why it helped. Thank you for educating me!
These exercises are so amazing. I wish I knew about these sooner. I found this helped the first time I tried them! Thanks!
That instantly sorted out a pain I couldn’t target directly. It has been years of on and off pain.
Thanks so much!
EXCELLENT! I did all these exercises and it took the strain right out of my neck and shoulders. Thank YOU!
Amazing how well this works! I felt it immediately. Thank you!
Have had a stiff neck for a couple months and have been to a physical therapist as well as watching different channels and your advice has helped more than anything else I’ve been told to do. Felt relief as I was doing them. Thank you for the help.
The forward holding my chin ones are helping most with my neck dystonia right away. But I'm going to try these every day from now on. I had a feeling it was a matter of weaker muscles contributing to the discomfort and your guidance is helping me understand which ones those are. I'm so very grateful!
All your exercises work wonderfully well for neck tensions and headache. Thank you so much.
Just what I needed. Thank you.
This is fantastic. Works immediately. So easy. Thank you.
Thank you SO much for your compassion & your desire to help the planet improve life!! On behalf of every person that has benefitted from a single moment of any one of your videos, thank you, thank you, thank you!! The exceptional content you provide, consistently, so educational & so helpful, is deeply appreciated!
Wow, thank you! Happy to help!
You really help humans, aren't you good sir?
Ive had occipital neuralgia (plus side neck pain) for over 2 years - today was the first time I’ve felt my neck muscles relax! Thanks so much for these clearly explained exercises
I've suffered with ON since 2010 and I felt the same thing today!
This is another example of how a medical diagnostic name is TOTALLY useless. Docs can give you a name for your suffering, but their "understanding" ends there. You told them "i have neck pain." Their solution was to say, "yes, your neck pain is called ON." Which is literally just another way to say "neck pain." It's like if I said, "I'm hungry" and you said, "Tienes hambre" and walked away. Just because they tell you same thing in a different lanuage/words doesn't mean they've solved your problem. 🤣
That sounds like it effects your eyes, i get the same pain that radiates into my eyes. This video definitely helped. Doctors are nonsense today. It was bad before, they just wrote scripts for meds, but after the roners we had a MASSIVE brain drain and yeah. . . it's awful now.
@@Uprighthealth love your reply! So glad I just stumbled across your channel today. I have constant neck and head pain. I can tell a small difference just for the short time following along with this instruction. I am looking forward to trying this
@@Uprighthealth I've been doing exercises like these for a year. I hurt my neck about 10 years ago, bulged c5-c6 and c6-c7 a bit. Nothing ever helps. Sometimes I can feel the stretching increase blood flow but it doesn't last more than a few seconds. EVERY doctor I've ever been to has been rude, ignorant and misinformed. They have refused to assist me, going as far as to hold my test results STATING MY ISSUES... then arguing with me that I don't have them. I had a digital copy of that test, I know what it said. She lied to my face *with anger*.
Or I tell doctors about my problems and how I have no mobility in my neck and their response was "so just don't do that, don't move your head that way. sorry, do what you can". then lecture me about god and death.
This has been my experience here in NC, USA for my entire 37 years. No doctor has ever helped me. They say stupid shit to me like "stay away from ginger ale. Your upset stomach is because of caffeine" even though it does not have caffeine in it whatsoever. or "corn has zero nutrients in it". Or my favorite example "you DO have X condition" then seconds later another doctor (who runs and operates that office) comes in - "nah no such thing as X condition". Then the specialist walks in with that doctor and a nurse to examine me and then the specialist, in front of the nurse and the doctor who just told me what I have isn't real, states "yeah looks like he has X condition".
WHAT!?
then another doctor another date "yeah you got X". I gave up a while ago and started doing these exercises like the ones in your videos and they have yet to correct my issue. My neck hurts on the left 100% of the time. it feels like someone is taking their index finger, forming a knuckle and jamming it under the back of my head between my mastoid and styloid process bones.
I have had digestive issues, body tremors when low on energy ( so I can't sleep), migraines, stuck in the ON state with my fight-or-flight, non-stop anxiety from my nervous system constantly firing and being out of sync with itself, nausea, no appetite EVER, constantly on the verge of vomiting stomach acid as it sits in my throat 24/7, inability to digest food properly... if you look up what happens when a herniated disc presses on your vagus nerve (wanderer nerve) you will see everything I'm dealing with. I have most of those symptoms. ever since I hurt my neck, my life has been a downward spiral and not a single medical professional has helped me. the one before the last didn't even know what a sprained neck is and pulled out a laptop to GOOGLE THE SYMPTOMS SO SHE COULD UNDERSTAND ME. This person was in her 30s and did not know what a sprained neck is. this is a doctor I'm talking about. It's a sprained neck, not some new virus that came to earth from a meteor. The last doctor I saw told me to go home, spend 5 weeks forcing my issues to become worse, then come back and show him the results so that it would be bad enough to convince him to help me. He did not.
American doctors have failed me, my family, my wife and I give up.
Fantastic neck exercises....relieved tight painful muscles. You are brilliant Matt
Thank you for making these videos! I'm just starting to follow these specific techniques for my neck and shoulder tension. So far so good!
Thank you so much for this. I have been suffering for years with neck and back pain. This has helped in one sitting more than all the massages and chiropractor visits ever have. Thank you again!
The concept of under-used neck muscles causing tension pain is genius! With the first try my entire body knows this is what it wanted. Thank you!!
the exercise where you push with the chin down and up is amazing. I have been doing side and back neck push already, but I think that one was a missing piece for me. Also never heard of the push while rotating, and it is also great, thank you so much!
Absolutely amazing result! Thank you so much !!!
I definitely get a lot more pain around neck and shoulder muscles than anywhere else. Great video! I never knew how to exercise the neck area like this so I generally have just been stretching and doing things like rolling my head around and doing shoulder rolls with a ton of massage which does seem to help. I just ran through these exercises and although just one set, I definitely feel some change so it will be cool to play around with. Thanks for another great video as well as not trying to act like hey "do this forever instead of working on the source".
Wow I’ve been trying to improve my posture to reduce the neck and upper back strain I was feeling, and these exercises were very effective on even the first run-through I did while watching the video. Thanks a lot! You got a new subscriber here, I’m gonna keep these up on a daily basis until my neck is feeling good as new
Yeah..same for me
And same for me as well! Thanks so much 💚
These movements helped me more than anything I’ve ever tried! Thank you so much for this video!
AMAZING! So simple, but soooo effective!!
Oh my god. Dude, thank you! I am dealing with neck issues for years and tried so many things. Mostly I tried to stretch or massage these muscles. But it never came to my mind that pushing against my hand and use them would do the trick. I just always did the opposite. I thought these muscles were overly stressed from looking down and hunchback posture all day in front of computer/phone. It never came to my mind that they are actually weak from not being used. Your videos are so helpful and showing things that is opposite and totally different from what others teach. But it helps.
Thanks Matt, these are terrific excercises. I'm sharing them with 2 people so far, and I expect I'll be sharing the video with others, too.
Wow, instant comfort and relief! I’m sure with more of it it will help even more. Thank you!
Just want to say thank you. Your advice helped immensely in alleviating my neck and shoulder pain. They began since I started exercising regularly and affected me emotionally. Again, thank you.
Honestly, that's kinda magic. Had pain for ages, always thought I was sleeping wrong or not doing enough stretches, but this cleared up like 80-90% of the pain in minutes. Definitely going to work on having stronger neck muscles.
I've been struggeling for months, and the exercices you provided gave me an instant relief.
In 10 minutes i had less pain and dont feel as dizzy as before i did them.
Thanks.
Absolutely amazing! Just hearing you explain this made my neck pain dissipate. Plan on listening to this anytime I have any tension. Amazing stuff! Can’t thank you enough.
I have both tension down the middle and on the left side and WOW. The relief is instant! Thank you so much for this video man , appreciate it.
Great tutorial! I found the one sided neck pain segment especially helpful! Thank you.
Wonderful!
Awesome! Doing some of these actually helped relieve my HEADACHE.
💪🥳
Oh my! I have never watched such a legitimate video in regards to correcting these areas! thank you 🙏
Certainly felt a difference! Thank you 🙏
This really helped me. Especially the exercise when rotating sideways. I'll try to do this as a routine, when I have headaches, and that's about every day. Thank you, for making this video! 🌞
Yeah the headaches that come with this are so annoying
I have been having neck pain for about 6 months. I did the exercises in this video, and I think that they all helped somewhat. The forward and back resistance may have been the most effective for me. No downside to doing the exercise so I will definitely continue with this. Thank you for the information.
Exercise # 2 gave me relief so quickly. Thank you.
Ya, these were definitely fast fixes. Instant relief. Thanks brother.
Wow. I was doing these exercises following your lead, felt the difference! These will be part of my daily routine for sure, thank you!
You're welcome and enjoy!
Same, I felt the immediate release of tension in my neck. Will be doing these exercises on a regular basis. Thank you for the video. 😊
@@Uprighthealth So many similar replies hmmm bit sus
I regularly lay on the couch with my neck propped leaning on my elbow, often falling asleep like that. This act of repeated stupidity, regularly leaves me with a sore neck for days. This is the first time I have been able to do anything that actively reduced the pain, thanks mate!
omg yesss, it feels so good chillin in that position, but very bad lol
Have had a stiff neck / shoulder for over a week, been really struggling with it. Just did all of these and I feel instant relief, which is a relief - feel at least 50 percent less tension. Thank you for sharing!
Wow! I felt horrible all day and viewed this. Pressing against my hand to turn made everything feel better. Thank you!
Oh my goodness!
I tried all the exercises and the neck pain on the left side of my neck is gone! It had been there for two days😩
Thank you so much for sharing 🙏🏼
You're very welcome!
Had neck pain for over 30 years and done many exercises. The addition of the resistant tension, eg the hand against the neck in the rotations, seems to get in deeper. Thank you for the tip.
You're welcome!
This is really helpful, thank you so much!
YOU, my friend, are absolutely AWESOME! Thank you muchly for your time.
Wow the exercises helped big time! I'm constantly stretching and cracking my neck with little to no relief, but after doing the resistant exercises it felt better within seconds. The best one for me was both hands on the back of my head and pushing back with my neck tilted forward. Thank you!
be careful with stretching and cracking, if you try to force anything, you might just create more tension or even injury ;)
Same
Wow that was incredible, I've been suffering with intense neck pain for over a year now. Went to different physios, massage and even got an MRI scan with no relief.
This provides instant relief can't believe it haha. I will do this every morning !
awesome!
Get rid of your pillow lol.
@@newt2120 I got one of those Contour memory foam pillows 🤣
@@GoGoEddy has it helped?
@@newt2120 compared to the regular pillowed I feel way more refreshed in the morning. Less neck pain etc
Thank you, I did these exercises and the pain decreased and the range of motion of the neck increased. They are simple and very useful, thank you very much!
Yo, I'm so impressed with the results of doing this entire series once, that the thought of selling my inversion table fleeted by. Chronic pain from a horse back riding accident has been an issue for decades and I've spent a lot trying to fix it. And this just made a massive difference in 15 minutes with nothing but my hands. Thank you!
Thank you. Those excercises really helped. Dislocated and broke my shoulder a while back. I couldn’t get rid of the neck tension on that side until today! What a relief. Thank you for imparting your knowledge 🙏🏻
I just did the neck rotation with resistance ones, OMG, so many pops and cracks, but it feels better. Thank you so much !!
I LOVE YOU!!!!! This is such an issue for me I am so thrilled to learn these exercises, you’re brilliant! 💖😊
Stiff neck for several months, did the resistance exercises like you mentioned and it’s much better seconds later! Thanks very much!
Really appreciate this and all your videos. Very good instruction that includes rationale and knowledge of anatomy that you explain in a way that is easy to understand. Good PT is life changing.
I have been having severe neck to shoulder pain on the right side most noticeable when I turn head to the right. I tried all the exercises and for sure my neck feels loser, especially after the side resistance one. But the “root” knot or maybe alignment prob ??? still seems to be there so there is still pain -just feels like I have more mobility. I am going to try a bit more of the massage. I suspect my problem will take a bit of experimentation to relieve.
If you noticed doing these exercises improved mobility, you should very likely keep following that tactic of building strength. Constantly trying to massage out knots can be frustrating and is often counterproductive. www.uprighthealth.com/blog/how-to-relax-tight-muscles-fix-stiffness
@@Uprighthealth I so agree with you. massage has worked in the past but no longer. Strengthening is the way to go, just hope being persistent it all works out
I have a history of headaches that are caused by neck tension and my posture. I have been doing all of these exercises. The ones I found the most helpful were resistance from the front of the neck pushing down with the chin and also the one at the back of the head/occipital area resistance. Those really focus on where I think my headaches start which is at the base of my skull. Super helpful thank you!!
Those were my two favorites as well. So glad I found this!
The first exercise feels so relieving
Edit: everything felt relieving
LOL awesome!
Daaamn, these exercises really work!!! I instantly feel better while watching you and trying the moves. I subscribed, dude
These were very good stretches and counterintuitive to what most stretches are and were more helpful. I like how you explained the neck muscles. I’ve had pain for a week now and I’m trying all different types of yoga stretches to help them get better. Thanks so much.
Can you fix my relationship problem next? D:
Just get married.... And get settled....
Hah! Love it!
😂😂😂😂😂😂😂😂😂
Have your partner do these exercises with you!
Basically the same rules apply. Atrophy aches. Use it or lose it. Being complacent and getting stuck in the same patterns without exploring new ranges of motion will lead to pain and suffering. If all you do is sit on your butt, everything will fall apart. Strength requires work and attention! 🤔
Broke my neck almost 6 years ago and still struggling with pain / atrophy. Great advice with these exercises thanks for the tips
How are you alive?
@@newt2120 technically I'm a ghost 👻
@@davyrobb5966 👀 First time I've ever helped a ghost (that I know of).
Works like a charm. Amazing. Thank you so much!
After doing the center muscle excercise I instantly fent a ton of pressure in my head release. I'm super hopefully this will help with my headaches. Thank you so much!
Thank you! I have been dealing with a pain in my neck and this helped 😊
I had a neck problem for a couple of weeks and this did the trick. It was the tilting the head against resistance. Thank you very much! I really appreciate your help.
All those exercises gave me immediate relief. Thank you so much.
Thank you for the information. Well paced and thoughtfully explained.
This was great! Thank you so much. I suffer with arthritis in my neck & this gives me relief. Your video was detailed and precise. Very, very helpful. I'm a subscriber & appreciate many of your videos.
Awesome video! I could really feel the muscles in the back of my neck being worked out. Thanks!
You do a good service sir
Im glad you draw attention to the importance of one fixing its own body, its such a free and intuitive to do im amazed how few people practice it
These truly work, thank you!
I've been getting tension headaches for a year... too much puter time, and not working out... these helped immediately. Thanks
Excellent. The result was immediate.
Resisting helped A LOT.
These exercise helps a lot on my neck and shoulder tension thanks!
THANK YOU!!!!! So much relief and so quickly!!!!
Wow! Sitting here with a tension headache and it has eased it! Thank you
Excellent neck muscles workout! I recovered a big range of motion, thank you for helping others!
Super excited to find this site! I play tennis and have significant neck muscle and soreness (no doubt over developed muscles in neck and shoulders from serves, etc.) I've done tons of stretching but never considered needing to strengthen the opposing muscles (or even how to do it)! Neck feels better already; I can tell this is the therapy I've been looking for. And easy peasy to boot! Thank you!!!!
YOU ARE THE BEST! TRIED IT WORKED IN 2MINUTES
The side to side really works well! I also did the head tilt totally wrong, I thought I had to pull it with my hand but it's used for resistance. Major difference!
This video is so helpful! All the exercises really helped. I loved how you explained ithe muscular activity in detail in order to understand why the exercises are helpful!
Thank you. Timing is perfect, as I’ve been seeking exercises for my neck muscles.
Just stumbled on this video and I've had the absolute worst pain in my neck for months. This video helped so much!!! Your explanations are so clear and helped so much. Thank you!
Method 2 helped so much! Thank you!
This worked like magic, thank you so much
Thank you so much. I had this terrible pain in my neck for a week and as soon as i did theae exercises it helped out alot .👍
Fabulous as always! Much gratitude!!
Excellent video. Thank you!
You are awesome!!!! :) Problems for months and months. Finally, I get to feel relief even by just following you.