00:00You know when you have pain in your back or neck that feels like it will never completely go away?
00:05When we talk about stiffness, it means that our spine has parts that aren't moving properly.
00:11They're kind of stuck, kind of blocked.
00:14For our spine, the problem starts when these restrictions start forcing other parts to compensate.
00:21To make it even easier to understand, we have parts of the spine that need to loosen up and other
00:26parts that need to work less.
00:29That's how we balance things. That's how we relieve pain in an easy way.
00:35What we're going to do now are exercises to free up the three main areas.
00:39We're going to improve the three biggest restrictions in our spine.
00:47The first restriction is here where the spine begins. It's the top of the spine.
00:53We're going to improve this area in an easy way, doing a kind of pleasant stretch.
00:59You're going to bring your head back. Be careful. It's not chin down or chin up.
01:04It's simply as if you were drawing your face straight back.
01:09Try to keep this position, do this movement and see how it feels for you.
01:15If it gets hard to keep this position, put one hand here on your chin and the other hand supports
01:20your elbow underneath.
01:22Do it as if you were thinking.
01:25Try to keep this comfortable position.
01:27You'll feel that your cervical spine stretches. It lengthens.
01:31It even gives you a feeling of decompression.
01:36Try to hold this position for up to three minutes.
01:41Try to exhale, and each time you exhale, relax your shoulders even more.
01:47Look, exhale, relax your shoulders.
01:51You can do this in front of the mirror the first few times to see if your head isn't moving
01:56back.
01:56If it's moving back, just bring it back again.
01:59If your head is moving back, just bring it back again until it feels comfortable.
02:05Each time you exhale, relax your shoulders even more.
02:10Little by little, this position will become more comfortable.
02:13It will bring an amazing feeling of relief and relaxation to your neck.
02:18And when we let go, you'll feel that relief throughout your entire spine.
02:23For two to three minutes.
