How to Quickly Fix a Kink in Your Neck

[Music] hi everyone ben chato here with the physical therapy advisor I wanted to talk to everyone today about neck pain I don't know about you but occasionally I might do something a little crazy do a workout that kind of gets my neck a little sore or even go to bed and wake up the next morning randomly with a kink in my neck right that old like oh I can't can't turn my head it kind of kind of feels stuck right you just can't get it to go and it's usually quite painful when that happens when the easiest things you can do is a simple McKenzie chin retraction so from the side it kind of looks like this and you're just going straight back but oftentimes that's just not enough of a motion to get that full turn right so there's another simple easy technique that that works and it's a it's a from a Brian Mulligan as the name of the person that I got the technique from not him directly but from his course and I wanted to share with you because I find it so effective as a home treatment and I use it personally you know multiple times a year when I do something to my neck and it just wants to get all sore and locked up so it's pretty easy what you want to do is you want to identify the direction that you can't turn and maybe it's a turn maybe it's a side bend it actually doesn't matter any one of those directions is what we want to work on and you'll take your your middle finger primarily though you might use these two fingers you're gonna use to put them on the back here neck and I'll show you what we're gonna do so you find the spinous process at the back of the neck here right and then you're gonna take those two fingers right these two fingers and find that spinous process and then it's a rotation motion right you're trying to pull it and wrap it around so you grip from behind and as you attempt to turn your head you're going to pull your head around using your fingers on those tips of the vertebrae and you'll notice each time you pull and you're trying to help the vertebra rotate the direction it wants to go anyways you'll be able to go further and further you might do five six seven times in a row kind of shrug around maybe do a few of those chin retractions again and then retest yourself right see like oh it's still there but boy I'm going 50% further that's fantastic right you want to do it again so you'll take those two fingers wrap it or find the tip of the bone come just to the sign of it gather up some of that tissue that's right there turn your head and rotate as you go right pull down and over it's not hard but it's enough force you can feel your head want to move so not too hard but enough to make your head move if it increases your pain in any way stop doing it right or back down the pressure you're doing and then you retest what you'll find is that you'll have significantly more head motion now most of the time if you've done something to your neck it's going to get rista f-- this is a technique that you'll probably have to do four five six maybe even ten times a day that's okay that's no big deal right as long as it's staying and you know improving and it doesn't worsen your symptoms especially like down the arm or anything like that as long as it's just a local neck pain this technique works fantastic and don't be afraid to do it multiple times during the day as it gets stiff your body will want to stiffen back up and you just need to keep it moving okay if you want more tips or tricks like this be sure to follow me on youtube down below or check out my website the physical therapy advisor com thank you you [Music]

Channel: The Physical Therapy Advisor

Views: 586,819

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Id: mKRrqWg2lq4

Length: 4min 21sec (261 seconds)

Published: Tue Jun 30 2020