00:00in addition to neck pain your posture gets worse your head starts falling forward and it can even
00:05be related to headaches and dizziness all of this happens because these muscles are weak
00:10in this video you'll find out if this applies to you and you'll learn how to strengthen your
00:14neck at home with just the right exercises focus on me and let's start right away by testing
00:21testing the strength and endurance of these muscles they are the deep neck flexors we're
00:27going to see if your neck your muscles can generate force and hold it for 30 seconds
00:34you're going to do this test lying down with your legs bent in a very relaxed way
00:39choose a hard surface in your house if you choose a mattress mat or sofa pick the firmest one
00:46the one where your head sinks in as little as possible in this position start by tucking your
00:52chin in without lifting your head or taking it off the surface now lock your chin in place don't
00:58let it rise anymore and now yes lift your head off the floor or mattress wherever you are try to
01:05stay
01:05in this position for 30 seconds if you start not being able to hold your head up anymore if it
01:12starts
01:12getting hard your head starts to drop your chin starts to lift or you start shaking a lot it's a
01:19sign that your muscles are weak and you need to strengthen them and i'm curious i want to know
01:24how it went for you did you manage it did you hold for 30 seconds or were you shaking like
01:28an old car
01:28going up a hill tell me in the comments of course these muscles are so important because they support the
01:37head and neck they form a kind of hammock that protects that supports the neck from the front that
01:46prevents the head from falling forward actually they support the cervical spine on each side we are
01:54going to strengthen these muscles in three ways at three different levels easy medium and hard you'll
02:01do the exercise with me and see how far you can go without pain if you feel pain during the
02:08exercise
02:08you're going beyond your limit and the muscle won't get stronger
02:13in the same position as the test you relax and simply tuck your chin in and hold it here counting
02:21to 10 breathing in a relaxed way after 10 seconds come back relax and again tuck your chin
02:32count to 10 try not to use too much force keep the position but without putting too much effort then
02:40come back
02:42back you'll repeat this until the muscle starts to get tired you will know when the muscle is tired
02:47when you can't hold your chin locked for 10 seconds if it comes back earlier or if you start shaking
02:54a
02:54lot the muscle is tired you stop rest and when you've rested you go back to continue
03:02it's three sets or rather you're going to tire the muscles three times pretty cool right if you manage
03:10to complete the easy exercise tired the muscle three times sometimes without feeling pain you can
03:14already move on to the next level of difficulty you can move on to the intermediate level this isn't
03:19school now besides keeping your neck position and maintaining your posture we're going to start
03:26supporting the weight of your head now you can lie on a softer surface it can be your comfy mattress
03:34lie on your stomach and support yourself on your elbows
03:40here you need someone to help you or you should stay sideways facing the mirror because the position
03:45of your head should be like this your head aligned with the rest of your spine i don't want you
03:51looking
03:52too far forward or with your head down try to keep your head as aligned as possible the effort
03:58here will be to draw your nose back okay so draw your nose back tuck your chin in and hold
04:05that position
04:06until you start to feel those signs of fatigue like starting to shake or not being able to hold the
04:11position anymore try to breathe in a relaxed way and stay as long as you can if your chin starts
04:19to
04:19come out your head starts to shake that's a sign the muscle is tired you come back you can sit
04:26down
04:26rest and then continue in the same way you're going to tire the muscle three times the difference is
04:33that now you won't hold for 10 seconds and come back you simply stay in the position tuck your chin
04:41in
04:42in the same way you will tire the muscle until it gets difficult until you notice the fatigue tire the
04:48muscle three times i'm sure you can feel all that tension melting away disappearing from your neck from your
04:55shoulders just like it happens with us it happens with the muscles if someone doesn't do the work
05:01it falls on someone else when we wake up the muscles in the front the muscles in the back can
05:06finally
05:07relax for real i can't the mic keeps falling forward and i look like silvio santos yeah okay and we've
05:16reached the most complete exercise in this video because besides requiring more effort and strengthening the
05:22muscles more we're going to wake up the muscles that were weak and make them work together with
05:29the other muscles in the neck and shoulders and before i forget canal did you know it was easy to
05:35take care of your cervical spine and relieve your neck ah and if you want to get even better i
05:40have a
05:40two-week program for you to do at home every day there are three different exercises for you to start
05:46from scratch and restore the natural movement your neck needs with access to a support team and a seven
05:53day guarantee for you to try it out i'm leaving the program link here in the description for anyone
05:57who wants more information to know how it works and for those who already uh want to start the seven
06:02day trial today let's get back to the exercise since that's why we're here this time you're going
06:09to get on all fours and i have to take off my sneakers because otherwise it won't work right
06:15it's not fear of my wife it's common sense uh-huh sure poor thing you're going to stay here on
06:21all
06:21fours again use a mirror or ask someone to help you it's important here that you keep your spine
06:27well aligned okay so with your spine aligned relax your neck tuck your chin in pay extra attention to
06:36your chin here because when your chin starts to lift it's a sign that the muscle is tired
06:41so stay here keep relaxing your body keeping your chin tucked in keeping your head pulled back
06:49and breathing in a relaxed way if you start to shake if it starts to get difficult if your chin
06:56starts to lift it's a sign that the muscle is tired again you're going to tire the muscle three times
07:02standard motor how many times a day should you repeat this sequence doing it once or twice a day
07:07is enough to ease your neck pain and make your neck feel looser if you tie your chin if you
07:12tie your
07:12chin you'll tire this pain out so it doesn't come back to get even better you should repeat this sequence
07:18at least every two days if this pain goes down to your shoulder down to the middle of your back
07:26besides bringing your chin in there are two movements you need to learn that can help you
07:31just click here on the screen and i'll teach you these movements and if i manage to help you if
07:37you're feeling better share this video with someone who has neck pain or some neck problem
07:42that's all i ask you use this video to help those who need it i'll wrap things up here sending
07:48you a big hug and see you next time
