00:00Welcome back to Mobile Physio. If you're dealing with neck pain, tingling in your arms, or stiffness,
00:06it could be due to cervical stenosis. Today, I'm going to show you safe and effective physical
00:12therapy exercises that can help reduce pain and improve your neck function, right from the comfort
00:16of your home, chin tucks, sit up tall. Gently tuck your chin in, like you're giving yourself
00:22a double chin. Hold for 5 seconds, and release, do 10 reputations, this strengthens your deep
00:29neck muscles and supports posture, shoulder blade squeezes, squeeze your shoulder blades together,
00:34like you're pinching a pencil. Hold for 5 seconds, and release, repeat 10-15 times, improves posture
00:41and reduces neck tension. Neck extension isometric, place both hands behind your head, gently push your
00:48head backward into your hands, resist with your hands to prevent movement, hold, then relax, neck
00:54flexion isometric, place your palm on your forehead, gently push your head forward into your hand,
00:59resist the movement with your hands so your head doesn't move, hold for 5-10 seconds,
01:04then relax. Neck side flexion isometric, place your right hand on the right side of your head,
01:10push your head against your hand without tilting your neck, hold for 5-10 seconds,
01:14then switch to the left side, repeat 5-10 times per side.
01:18Upper trapezius stretch, tilt your head to one side, use your hand to gently increase the stretch.
01:26Hold for 15-30 seconds, repeat both sides, releases tension in the neck and shoulders,
01:31wall angels, stand with your back and arms against the wall. Slowly slide your arms up and down like
01:38snow angels, do 10-15 repetition, great for upper back posture and neck relief, gentle neck rotation,
01:45turn your head slowly to one side, hold for 3 seconds and return to center. Repeat on the other
01:51side, 10 repetition each way, restores mobility and eases stiffness, these exercises can bring real
01:57relief, but consistency is key. Start slowly, listen to your body, and if you feel pain or dizziness,
02:05stop and consult your therapist. If you found this helpful, hit like, subscribe,
02:09and share it with someone who might need neck pain relief. Stay active, stay mobile.
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