Say goodbye to headaches, neck pain and dizziness with these 2 simple exercises
ฝัง
- เผยแพร่เมื่อ 27 ก.ย. 2024
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In this video we will teach you two exercises that can relieve your headache, neck pain and dizziness.
The first technique is a myofascial release technique for your suboccipital muscles and cervical erector muscles. When you release trigger points you also lessen the muscle tone and tension. This decrease in tension helps you to stretch affected muscles and mobilise the spine more effectively. The second exercise does just that! It mobilizes effectively the upper cervical spine and stretches suboccipital muscles.
This video isn’t giving medical advice, so consult your doctor!
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#headache #neckpain #wellness #health
I’m age 66 and have suffered from headaches most of my life. I’ve tried everything. Thankfully I found this video. I usually wake up with headaches. I started doing the procedure described in this video several months ago and it has proven successful!!! Thank you so much!
So happy to hear we could help you!🙌🙏
I love not only the content but the accent 🥰
Thank you!😁
@@movementmaintenance Thank you
Just found you guys. Thank you - great videos
Our pleasure!🙏
I have an 18 inch massage roller that I use to do this. It has rubber handles on both ends and I set it up in the corner of my room by bracing the handles against the walls, forming a right triangle. Then I lean into the massage roller and hit these muscles. He's right, it's ridiculously painful, but it is one of the best things for helping my neck.
Actually saving my life right now with these.
Glad that we can help you!😊🙏
I've been suffering from a stiff neck now the past 5years, even when getting back into weight training. I experienced getting vertigo along with it which would come and go, worse with lack of sleep and always wake up with a stiff sore neck at the bas of my skull. I did CT scans, physio, Vestibular rehab and worked some but this along with proper neck stretching felt really good this morning and made my vertigo sensations a little worse at first but now I have this nice warm sensation on my neck and will do this regularaly for life since it makes so much sense and gets in there into the muscles with rolling the bar like you showed! Hopefully blows away the lightheaded annoying vertigo I get from my neck being so damn tight and sore. Thank you for this...i'm happy I found you.
It's so good to hear that you got help for your symptoms. 🤩 Hopefully they go away completely. 💪🏻
This took 5 years worth of chronic neck pain away from me.
Wow, that's really awesome!🙏
That's a very amazing technic about headache...dizziness...I will try it this simple and cheap to reduce part of headache...thanks Bro
Best of luck!👍
My back is a mess. Thank you for the exercise!
You're welcome! Hope this helps!🙏🏻
@@movementmaintenance 🤗
I just tried this (as a happy coincidence I have a spare broom handle), and holy CRAP how stiff these neck muscles turned out to be for me! The broom handle "massage" was quite painful and I found a whole bunch of spots to treat on both sides. Tried the deep neck muscle stretch as well, and ... yeah, holy CRAP once again. Will keep trying these exercises and I hope my occasional neck-related headaches may finally go away with time!
A great Doctor is the world best gift to people in need everywhere.
He was born to be a Great Doctor and am so glad that he got to do it.
Lots of love ❤and best wishes to you all.
Indeed, good doctors need to be appreciated. 🙏🏻 Best wishes to you as well. 😊
What a perfect liability the human body is.
Unfortunately it is what it is. 😬
Excellent to help prevent muscle shortening or for minor symptoms initially. I’ll just add that direct work on reactive muscles,can kick in vertigo. I say this as someone who’s Meniere’s is caused by my muscles/Tmjd/head posture. So for those who are very symptomatic, better to work around the areas at first. Or use a relaxant so less reactive. Then, this would be a fantastic way to to keep the areas loose.
Thank you for your comment! You are absolutely right, this might provoke dizziness or even a headache the same way if you get a massage. But luckily it is nothing permanent and in the long run will help. But yes, this is more for mild symptoms. You should always see your doctor if you have serious vertigo symptoms or it is your first migraine type headache.
Thanks for the great exercises.
Could you please make a video for the low back exercises?
Thank you for the comment!🙏 We will definitely do low back related videos in the future.👍
Thank you Sir for great teaching :) some ppls have very stif neck muscles, they can't even turn their head. Frozennnnnn neck ! I will share this with them. God Bless your ✝️♥️♥️
You are very welcome. 😄 This is indeed a really common problem, unfortunately. Hopefully this will help a lot. 😊
❤ thank you for all your recent neck videos. I liked how you fully explained the exercise, the cautions (such as shooting pain, go to pain free range only) and fantastic idea with stick. May I ask for a video on the two tennis balls tape together for neck self massage? In my opinion experience fantastic results and perhaps you can use your platform to share the simple intervention with others. I find, though a large foam roller is great along the remaining spine, just using the two tennis balls further down spine easier to put into practice, less gear and a simpler routine often better.
Thank you for your kind words, feedback like this really means a lot to us. 😊 Great idea! We are big fans of health related tips that are easy and cheap to do at home, we will put this idea into our to do list. 😄
U@@movementmaintenance
I really enjoy your videos. They are very informative. Can you please do some videos on lower back pain, stiffness and/or spinal mobility?
Thank you!🙏 We are most definitely doing a lot of low back related videos in the future.
I would love to see the video on how to release the trapezius muscles. Thank you!
Hi! Here's the video th-cam.com/video/kAUxjrZb1II/w-d-xo.html
I figured this one out from desperation. My husband has a long solid steel breaker bar he uses for mechanical work. I went and took it from his tool stash and now it lives next to my bed when he’s not using it. I’m going to buy one for myself.
Nice improvisation, in our experience this is not the most common technique out there. 😄
This info is so valuable! Thank you so much! Keep doing what you are doing guys!
Glad to hear you like our videos! We will keep on doing them💪
Thank you🤩
You’re welcome 😊
I have had these problems for years after I twisted my neck falling off the swing I get headaches, dizziness, nausea and I can always tell when it’s coming on because it starts at the back of my neck in the muscles i used many things to try to push against my neck to pop things back into place that have been displaced vertebrae whatever not sure, but it works when I feel that pop I know that things are going to go back into place and relieve the tension in my neck. I just went through this a few days ago again I had a neck massager a very heavy cardboard tube I use to roll my neck on…
Nice to hear that you have found something that relieves your pain. Theae sort of trauma based recurring problems and symptoms are really annoying and debilitating.
I literally started doing this the other day randomly with my 10 and 15 pound macebells, was wondering why it felt so good
Wow!! This is the information I’ve been looking for literally for years!! Thank you so much. I’m doing all the exercises you suggest and also looking through all your other videos. Everything you have suggested so far has been very helpful and effective for me. I’m excited to try these techniques and alleviate my lingering issues.
thanks a lot doctor! for helping me and everyone. i heard once a Spanish doctor saying that very old oriental medicine says that the reason the left side gets more tight (it happened to me and also someone mentioned it below) has to do with stress signals sent from the gallbladder. i don't know if you heard about it?; but what's true is that no docotor seems to agree with anything jejeje I still liked your exercise the most cause I do the stick thing with a drum stick and that's the closest there is at home to a real masseuse!! or even better! Kiittoss :)
Thank you! Glad that you like the exercise. I haven't heard this theory before. It sounds interesting, I have to research it. Thanks for the info.🙏
Would love the trigger point release for upper trapz n scap . Also rounded shoulders and forward head posture please
Thanks for the suggestion, we'll add this to our to do list. 😄
I have watched only 2 videos so far and this is the first time my shoulders and neck have felt even close to normal in more years than I can count. So glad your video came up on my TH-cam feed, I have subscribed and cannot wait to watch more of your videos!💯🤩🌟
Wow, so amazing to hear about your results. 🤩 We really appreciate your subscribtion. 🙏🏻 More neck and shoulder related content has been filmed and just needs to be edited. 🥳
@Movement Maintenance That sounds great, will be looking for them! Thank you so much for sharing your knowledge and explaining it so well. I still cannot get over how much better I feel.🤩
Perfect thank you
You're welcome!😊🙏
🙏 Understood perfectly. Thankyou!
You’re welcome 😊
Very helpful,thank you.
You're welcome, glad you like it. 😊
@@movementmaintenance Most definitely!😊
Thanks for the knowledge I will try this
You're welcome!🙏
Tämä oli mahtava niksi! Juuri tuo niskarusetti ja pitkät niskalihakset ovat oireilleet itsellä jo pitkään, mutta niiden työstäminen on ollut aika haastavaa. Harjanvarrella saa mukavasti lisää potkua ja huomattavasti helpompi käydä läpi. Kiitokset!
Kiitos!🙏 Harjanvarrella voi tehdä kaikennäköistä. Meillä on myös video, miten sillä pystyy avaamaan yläepäkkään ja tulossa myös shorts-video, miten voi alaselän lihaksia avata kepillä. Harjanvarsi on kehonhuoltotyökalujen kuninkaallinen.👍
@@movementmaintenance Harjanvarsi, golf-pallo ja lacrosse-pallo, niillä tuntuu pääsevän jo hyvin pitkälle!
For the wall exercise where should your arms be located while doing this activity? I have a hard time keeping my shoulders against the wall. I feel this exercise a lot in the mid back region. Nothing to serious but I notice it. I really like this exercise (wall ) and I’m going to stick with this one! Thank you for this video. 🎉
The arms are by your side, with the shoulder blades on contact with the wall. It is quite normal to feel tension in other areas that are not the neck. It depends where your stiffness is. So keep on doing the exercise like you are, the tension should start to lessen after you've done the exercise consistently for a few weeks. 😊👍🏻
Thanks for this video. Can these types of neck issues cause blood pressure spikes?
You're welcome!🙏 There are some theories that high muscle tone in the neck can increase blood pressure. I am not 100% certain if this is really the case, but I wouldn't be surprised if it is.
Excellent!
Very nice content... Subscribed u right away... I have right side neck muscle stiffness and I barely feel those muscles while rotating my neck... There are 2 bubble shaped thing there, I can feel it with my hands... I think it's also causing pain in my rhomboid area and restricting a lot of mobility... I went to a neurologist and a physiotherapist but no use.... They didn't even ask of my neck area.. They focused on rhomboid but nothing happened
Thank you for subscribing. 🙏🏻 It's unfortunate that you didn't get help for the problem. Often the neck can cause symptoms lower on the spine, so we would recommend getting a professional who listens to your situation more carefully. Some tried and tested stuff in our clinic for this problem also includes strengthening and activating the supporting muscles (such as deep neck muscles and trapezius). Hopefully your situation gets better soon. 💪🏻
Great information! Thanks. A video on releasing the upper traps would be great - especially knowing the angles to come in on for trigger point on top traps (i.e., GB21).
Thanks for the feedback. 😊 A video on that topic has been filmed and now just needs to be edited. 👍🏻
@@movementmaintenance I wonder, have you released it yet? because I couldn't find it on the channel.
Not yet. But I think it will be our next video. It's either that or about the QL-muscle. You can put the bell notifications on, so you get a notification when the video is out.
@@movementmaintenance Great, I will be waiting for it. Thanks for this content!
Very good idea with stick
Thank you!🙏
good stuff, I needed it for relaxation after enduro training.
It's really good for that, nice to hear that you liked it. 😄👍🏻
Pls share upper trap and levator scapulae release movements 🙌🏼
Hi! Here's the video👍
th-cam.com/video/kAUxjrZb1II/w-d-xo.html
Cool! Thanks! 🙏🏾
No problem!
Please show how to release all these muscles! I desperately need it! I have been working with this for many years. Chiropractors twisted me side ways and it all calcified!
The videos are coming. We can't unfortunately do these videos on a fast pace yet, because we have to do our physiowork and studies at the same time.
@@movementmaintenance Thank You for even being willing! That's more than I get from the Chiropractic Industry! It at least gives me hope! God Bless You! God is healing me! 🙏🇺🇸🔔💕
👍💕
Oh wow! When I put my back against the wall and do the chin down thing it feels like I being poked hard in one armpit. This is interesting because I have gotten this same armpit pain for at least 10 years if I try to sleep on my back. Especially if my head is propped up.
You might have a problem with t1 nerve root. Probably the vertebrae moving causes some pinching. You can try for example turn your head to the opposite side and do the exercise, or to the same side. Do the one which doesn't reffer to the armpit. You can then slowly try to move your head closer to the center line in time, this might help with the problem. I suggest also visiting a local physio and telling about this. She/He can give you a proper individualized exercise program for you c-spine and upper t-spine, so you can get rid of this problem.👍
@movementmaintenance thanks, I will do that. I had tried it again earlier today and it felt like someone hit a funny bone down my armpit to my hand. So I think you are right about the nerve.
@movementmaintenance just tried again with head turned to the right. No armpit pain under left arm doing it this way!
You are so awesome!!! Thank you!!!!
Thank you! 🤩
JESUS LOVES YOU...!
GOD BLESS YOU...!
lve it .. nice .tnx u for our channel
You're welcome!🙏
Love your videos. I’d love to see trigger release video for upper traps and levator scapulae please?
Glad to hear you like our videos 🤩 The upper trapezius release is coming soon, stay tuned 👌🏻
Interesting 👍
thanks son
Thanks!🙏
Thank you! Any recommendations for muscles that are located between and slightly below (mid back) the shoulder blades and on either side of the spine?
You can try this exercise, but locate the ball to the painful region. And then strengthening your scapular muscles is also a good idea. We will be doing videos on the strengthening topic in the future. So stay tuned!💪
Finland Best country.
It is a good place to live 😊🙏🏻
I would like the link to the video you referred to at 5:38. Thank you!
Ohh, sorry! The video end screen link has changed to our newest short video. Here is the link to the stretching video that I mentioned: th-cam.com/video/Xe2fFmx7_as/w-d-xo.html
💥👂And it might cause Tinnitus
You are absolutely right!👍
Takk !
Great vid, thanks a lot for sharing. One quick question, is it advisable to crack by twisting in the transverse plane with the aid of a wrap around towel? Due to crappy posture and lack physical activity I got to the point where I was in so much migrating pain and for so long that it was actually disabling. I started exercising a bit and cracking my neck many times a day and I had improved a lot and saved a lot of money that otherwise would have ended in the chiropractor pocket. Thanks again and good luck! Cheers from Alberta-Canada!!!
Hi, if you have done it this far and it is working for you, then it might be ok. For my patients/clients I usually suggest doing more soft tissue work, strengthening postural muscles and for the joints they use mobilization techniques, so less cracking but more of a "stretch" to the joints. Sometimes there are also cracking sounds while mobilizing joints.
Hope this answer helped!🙏
@@movementmaintenance Thanks a lot for taking the time to answer, and yes it helps a lot. Makes way more sense to restore functionality by achieving muscle and postural balance. Will be performing the techniques and exercises you suggest!!!
No problem, it's our pleasure to answer you. 😊👍🏻 All the best for you, and feel free to ask more if you have questions. 😊
❤
thank yu soo much about the video.......zimbabwe
You are very welcome 😄
kip us posted pliz thnxxx...zimb...
Of course 👍🏻
How to release trap?
Here is a video that we did on upper trap release, enjoy!👍🏻 th-cam.com/video/kAUxjrZb1II/w-d-xo.html
8:00
On my right side of back of neck, I can feel a sore spot thats a little cunchy and feel like a small lump sore spot compared to the other side. This normal for muscles in the neck? It feels sore and good when I use the roller on it trying to strip it.
From your description it sounds like a classic "triggerpoint", so a muscle tightness. If you see any visible changes then check with a doctor. 👍🏻
it's like rolling chapati on your neck 😅😂
Had to Google what chapati means. Now I'm hungry.😂
@@movementmaintenance 😂😂ya it's a meal of ours in Pakistan we eat this 3 times you know breakfast lunch dinner
Hey, thank you for videos. I tried this excercise at the wall while avoiding hollow back. I can easily look upwards. But when I roll my head down my thorax blocks: My thorax wants to go up, but the front feels too tight, especially upper part. Do you have excercise too losen it up ?
Nice to hear that you like our videos. 😊 The blocking feeling should fade when you repeat this exercise for a few weeks. You could also try focusing some body maintenance specifically to your thorax as well. A combination of foamrolling the muscles + mobilizing the joints and releasing the pectoral muscles should be a good starting point for this. 👍🏻
used a kitchen rolling pin :)
It does the job!👍
👍👍👍👍
Is that easy for BP patient
Can't really think of a reason why not. 🤔 If you are uncertain then check with your doctor.👍🏻
Can this help vertigo ?
This may help with vertigo if you have stiffness and tension. The main problem is with the inner ear if you are dealing with vertigo. But I have had clients that have had reduced their vertigo intensity and frequency with these exercises and with strenghtening their anterior deep neck flexors.
❤️❤️❤️💪🇮🇳💪❤️❤️❤️
As soon as us guys get hold of a long enough stick, we go all Bruce Lee 😂 3:08.
It seems to be in our DNA 😅👌🏻
The past 4 weeks I’ve been struggling with neck stiffness and pain in my neck near the base of my skull, along with on and off headaches. Hopefully doing this will help, as doctors have not found anything yet. Thank you for this info
Sorry to hear. 😕 Let's hope you get on the right track and the symptoms start to ease. Feel free to ask advice, we're happy to help if it's at all possible. 😊
Fixing neck with wooden stick …seems like Russian roulette
What makes it seem like that to you? 🤔😅
Bạn dùng kiểu nầy sai quý luật
Bạn đau là dương nhiều
Dùng cây để đẩy là ép, đè thêm dương, là sai.
Mùa nóng đã đạt cực đại thì phải tới mùa lạnh
Lên cực cao, phải xuống cực thấp
Nở ra hết cở, phải có lại.
Quy luật vũ trụ chỉ đi 1 chiều.
Nên ngay từ đầu tại, chổ đau nầy bạn đã vận động sai cách, bạn chỉ vận động, 1 chiều, 1 kiểu, nên chỉ tạo nghiệm dương, ko có âm, ko sinh sinh được sinh trưởng, ko sinh được tế bào sinh sống tại nơi đau.
Giờ đây tại. Nơi đây, nơi quá đau đã đạt quá dương. Vũ trụ chỉ đi theo 1 chiều. Nên bạn phải tạo 1 tạp 1 nguồn âm tương ứng, để cho nguồn năng lượng âm đi qua theo chiều ngược lại. Giống như xêm hết video phải review lại. Nóng, nở ra hết cở. Giờ làm, lạnh cho co lại.
Hy vọng các bạn chóng hết bịnh
Sorry I don't know/understand this language.
hyvvää poika
Tack så mycket!🙏
@@movementmaintenance ole hyvvä
😂😂😂😂😂😂😂😂😂🎉
Thanks so much
You're welcome!🙏
I’ve been doin this it works , no paracetamol ever for me !!
Good to hear 👍🏻😊
Im a farmer and driving all day with my left arm on the steering wheel of the tractor makes my upper trap, neck and back shoulder stiff and painfull just on the left side. Can you make the video for loosening the trap muscle so I can try it? Greetings from Bulgaria! You make good content!
Hi and thank you for the compliment!🙏 We have gotten already many video request on trap release, so we will be doing the video. 💪
Will be trying this. Would love to see your other videos and demonstrations on how to release other muscles
Welcome to check out our channel. We have lot's of release technique videos.🙂
I work out 3 times/week. Would you recommend me to do these exercises on off-days or rather post-workout? Thanks for your content! 🙏
The stretch you can do everyday, but the triggerpoint release you can do on rest days, or if you don't workout your neck too hard you can do it after your workout. Hope this answer helps!🙏
Honestly shocked at how painful the broomstick is on the one side lower/larger muscle.
Have had headaches for a year or so. Hoping this will help.
Thanks.
Let's hope! 🙏
Any updates?
amazing video and i must say that you are sooooo cute😍
Thank you!🙏
Get to the point?!!!!!
I am always on the point👌
Face pulls + neck flexion exercises too, together with basic strength exercises pull ups, squats, push ups, rows, deadlifts, overhead press, dips, hyperextensions, hanging knee raises.
These are very good exercises indeed. 👍🏻😊
Thank you 🙌🫶
You’re welcome 😊
The content and delivery is great!
Thank you 😊
I would be interested in your trapezius/scapulae stretch, please.
Hi, here's our video on levator scapulae stretch. th-cam.com/video/Xe2fFmx7_as/w-d-xo.html
Amazing videos!!!! Thank you for doing them in English!!!
Thank you! 🤩
I have occipital neuralgia migraines, and will be trying these to see if I can start to find some natural relief!
Let's hope for the best! 😊🙏🏻
Let us know how it worked.🙏
Me too! Just found this video and going to start doing these exercises. Have you tried them, and if so, what were your results? Wishing you the best!! 🤗💕
@@KittywittyPapercraft They're pretty awful, aren't they? We're in the process of moving, so I haven't had time to try it out just yet. I also have a rib that's out of place, and it's one that likes to go in different directions at both ends when it does, so I can't even reach behind my head or above it until I see the chiropractor tomorrow. 😵💫 I will be sure to post here and let you know how it works out though!
@@justjen6330 Gosh, you are dealing with a lot! Wish you all the best!! Thanks for your reply! 🤗💕
I am not going to physical therapy with those ,but still I am busy, why
Life is sometimes busy.
This is INSANE!!! Woe,, Your an Angel😊 i have Clusters. Bummed, WOOP WOOP. PRAYING this works
Hopefully you get a lot of help from this. 😊
@Movement Maintenance
Well, It freed up my cylinder blocks😊. I tried during one of My episodes, and it Pis-xed me off😄. These hurt, I have no Dr. But! It truly cut the time and scale of Ouch.. I just get so moody during these. I shared this~Your post with Many,? 100. Thank You again! KUDOZ TO YOU DOC*
Thank you Teacher .I am always pain in my neck.I will do exsecise follow you teach.Thank you Si so much.❤❤❤
You are welcome, hopefully your neck gets better. 😊
If you have migraine does it work?
This depends on the type of migraine, so the only way to see is to try it. 🤔 Usually there are some muscles that are tight, so it might help on the long run. 👍🏻
this is just wat i needed 🎉
I use my vacuum ext tube. Works amazing!
Never heard of that before but sounds good! 😄
@@movementmaintenance creativity 🤣 but honestly it works good. Thanks again. I have been focusing on those muscles and it's amazin how your head will want to go past neutral after one side. Shoes how much stretching it does. 👍
Yeah, we love this kind of do-it-yourself body maintenance stuff you are doing. 😄 Really nice to hear you're getting benefits. 👍🏻
Would you recommend doing these exercises with a pinched nerve? Around c5-c6
I would definitely suggest to my clients, who have the problem. But the latter exercise might sometimes feel painful and cause pain referral to the arm. So be careful and if you can consult a local physio on the subject it would be good.
Great video! I struggle a lot with headaches due to neck and trapezious tightness mostly from my left side. Please make more videos about the trapezius muscle!
That's unfortunate, hopefully opening up the muscles helps you with the headaches. 🙏🏻 We have a video about upper trapezius coming up soon. 👍🏻
Please make a video about muscle knots and how to eliminate them ...
Some call them trigger points .
Will do! 👍🏻😊
@@movementmaintenance especially in the neck ..
Very greatful thanks sir 🌷
No problem, glad to help. 🙏🏻😊
Great video my boy!
Thank you father!🙏😂
@@movementmaintenance hahahah! 🤣🤣🤣 So after being consistent with chin tucks against the wall every day, how long do you think it would take to see a bit difference? 3-4 weeks?
Depends on your baseline situation. But after 2-3 weeks you should start to feel some gains in mobility or you feel less tightness even though your range of motion hasn't increased a lot yet.
@@movementmaintenance I have been getting heaps of dizziness the last 4 or so weeks, and every time I have a bout, I notice my neck is so so tight, so I am hoping exercises like this will help. Admittedly, I have been super anxious the last few months, so I think the tension from the stress, mixed with having a desk job, has made it happen. So fingers crossed doing this will help with the dizziness in a few weeks.
Let's hope for the best!🙏
I like you very much
Nice to hear 🤩
wow! this works SO GOOD!
Good to hear 🤩
cut suggar and reduce carbs greatly and most muscle stiffness in neck will stop.
BTW i was trying this and it does not work as cure, it just relax momentarily and reduce pain a little but nothing else. Change of food remove pain and stiffness fully.
Diet definitely affects the physiology, so that's an important part of a healthy life. 👍