Neck Pain? 12-Min Neck Mobility Program (Week 1, Day 2)

So one more time. And release. So you can feel this is super hard work because your big muscles are not used to being stretched out to the maximum range of motion and you have a lot of small muscles that are also not used to working here. Let's do one more round of strengthening and stretching for the shoulders and our neck.

So go from side to side, this time a little bit quicker, but try to push it even further. So try to make that extra little ick before you switch sides. So try twisting another couple of degrees, spin your shoulders and your neck all the way back and back and back and back. Two more on each side.

And release. Let's stretch this out with the rabbit pose. Rabbit pose looks like this. Top of the head in the ground, interlace your fingers behind your back and stretch your arms up.

If you cannot catch your fingers then grab whatever you have close, a belt or anything, and use that as an extension of your fingers. So stay here for 10, stretching the front of your shoulders and try to roll so far forward that you're stretching the back of your neck without actually choking yourself here. So stay and stretch the back of your neck or if you feel like rolling back and forth, do so. Try to keep breathing.

If you don't breathe you will die and that's a fact. You will die anyways of course, but eventually we try to postpone that event by breathing deeply and doing yoga. Hands down, lift your head up, move your neck in random directions. So twist from side to side, up and down, freestyle with your head.

And it's time to grab our balls. Today lay down with the upper part of your traps on the ball. So not your neck but right below your neck. So not between the shoulder blades, higher up.

Exactly that point when someone gives you a male friend of you grabs you in the shoulders and really pinches you so it hurts, that's the exact same spot that the balls go. So imagine your balls is a evil friend who just wants to hurt you and we're going to try to endure this torture for as long as possible. So again cross your arms in front of your chest and try to find that horrible spot of tension, that knot of evil in the upper part of your back. Try to when you find it try to lay still.

Relax your face. If you don't feel so much you can press your feet down and lift your hips slightly to put more pressure into the balls. I will give you some options later in the next video. So let's see how to make this even more intense.

So use your feet to push your hips up a little bit and roll down half an inch so that the balls are a bit closer to the shoulder blades and put a hell lot of pressure into the balls. So really lift your hips and push your body down into the balls and take three more breaths. And then release, stretch your arms overhead and take a couple of breaths. And let's switch so that the other opposite arm is on top.

You can roll back again so that the balls are higher. Just relax your hips and lower back down. So the heavier you are the more effective this stretch is going to be. So if you're a super lightweight you probably need to get some tips from me in the next videos.

But if you're a heavy guy like 190 pounds plus then this should be more than enough. And if you're really macho-chistic you can get harder balls. I heard about one guy doing those steel stress balls but that's just ridiculous. That's probably just going to hurt you.

So hard rubber balls or really hard tennis balls. If you want to play a joke on your wife or your girlfriend then buy a pair of squeaky dog tennis balls and roll around on the squeaky balls. It's gonna probably frustrate the hell out of her. That's probably for married guys where the most fun we can get is to really frustrate other guys.

The only thing we can get is to really frustrate our wife to death. So now lift your hips and roll a bit higher so the balls are closer to the shoulder blades and keep your hips lifted and really push yourself down into the ball so you're bridging into the pressure of the balls. From personal experience foam rolling has nothing on lacrosse balls. These balls are another dimension of pain compared to the foam roller.

These are trickier because it takes more time to find that exact spot and the precise pressure but when you get there it's so damn efficient. Let's sit back up take a moment just to feel your upper back your traps and your neck. I feel goddamn amazing just from a couple of minutes of this. I'm going to talk about this in the next podcast as well.

Why are the videos so short? Because this is all we need. We need to stretch, we need to strengthen and we need a little bit of pressure to loosen up the neck. If this wasn't enough then either repeat this exact same video again twice the effect or do yesterday's video first and then this one.

So either you repeat the same or you combine two of them because there are no rules. You figure out your own way to combine the programs in a way that fits your body best. Alright see you guys in the next video.