Hello everyone, Dr. Matt here, your chiropractor for neck pain in Cape Girardeau MO.
And we’re gonna get into some of the functional steps as far as getting you better, and actually getting you out of pain for good.
So, one of the parts in that process is without a doubt, getting your spine adjusted.
The mobilization is huge in getting inflammation down in your body, and that will help you get out of pain.
The key though, is not just getting out of pain, but staying out of pain.
So once you get mobilization, which decreases inflammation, we now need to start talking about stabilization.
And stabilization will activate the core muscles deep in and around your spine, to make sure posturally you’re where you need to be, to support your movements every single day, some of the wear and tear that you’re gonna continue to have and keep you stabilized and strong, to keep that pain away for the long haul.
With the Y-W-T-L exercise, we’re gonna start with our arms straight up, your thumbs should be pointing backwards.
Hold this for about 10 seconds, and then we’ll come down to our W position, arms out to the side, bent at 90 degrees with your thumbs back once again, moving to the T, arms straight out to the side with thumbs back.
And then for the L, arms to your side with your elbows, touching your side, continuing to keep those thumbs back. Hold each position for about 10 seconds.
Make sure that when we come back to that L, you’re pinching your shoulders blades together.
For our head at retraction we’re going to start in the seated position or you can do this standing.
Look forward with your shoulders back in a good neutral position and posture.
We want to activate those core muscles attempting to draw your head directly backwards, maintain a level head position.
Don’t tilt your head up or down. Hold it for about two seconds. Return to start position and
repeat, for a couple of sets.