3 conseils pour soulager la DOULEUR CERVICALE

Hello everyone, and welcome to the Health and Practical Workshops for a perfect back. I just remind you of the free program, which is anti-back pain. I'll see you in the next video, where I'll explain all the steps to follow to finally say goodbye to back pain. If you have persistent and chronic neck pain, well, of course, the first thing to do is to consult. Take exams if you need to, etc. And then, why not consult a manual therapist, like an ethiopiast, for example. I don't know if you know this therapy, which can greatly improve neck pain. So don't hesitate to look at the therapists around you who can help you with this subject. Once you have consulted, you can also do exercises at home to improve the mobility of your cervicals. And of course, also relieve your pain in a short, medium and longer term way. If you do all this, there is no reason why you have persistent neck pain. Of course, you also have to ask yourself the right questions, but all this can be seen in the free program that I offer you in the description. In this video, we will see three main tips to reduce and relieve neck pain, as well as rituals that can be put in place a little bit in everyday life, at work, in the morning, in the evening, to relax and relieve your neck, the joints and also re-mobilize your cervical vertebrae a little bit. The first thing to do, already, is to massage your neck a little bit, to warm up and circulate and also relax the muscles of the neck. Massage, yes, very well, but how? You're going to start with the top here and you're going to massage by pressing and making little circles. So you press and you make little circles, that's it, you massage like this and you're going to go along the skull and you're going to feel, there are very sensitive areas, areas that do you more or less good and areas that do you a little too bad. So in these cases, don't insist too much, don't press too much where it hurts, but sometimes you feel that it hurts and that it's bad for good. So sometimes you can insist a little bit where it hurts too, but really, listen to yourself and feel it. You can go and massage the whole base of the skull and you're going to massage up to the ears, here, under the ears, you also have the first cervical finally, so you can also massage a little bit like that. Once you've massaged this whole area, it's already warming up a lot, you can go down along the neck, you have all your cervical vertebrae here and you're going to massage just on each side of the cervical. So you see, for example, there are areas on the left or on the right that are going to be more sensitive, you see, I have a little pain, for example, here, and you massage on each side, quietly. You can do it standing up like me, but you can also be lying on your back, there's no problem either, if you want to be more relaxed, or you can lean against a wall if you're sitting, for example. So once we've massaged all the little points that go down here like this, all the cervical, we're going to start from the bottom and we're going to spread it out like that, with two fingers on each side of the spine. Here, here, very good. And we go up to the base of the skull. And once we've done that, we can do that a second time, a third time, As long as we feel that we need, that we want, and really, it relaxes, it warms up, it's really good. Do not hesitate, from time to time, even during the day, to take your neck squarely, and to massage like that, squarely, your whole neck, and also, of course, the trapezius, which can be sensitive and tense. When you're at work or on the computer, that's it, you massage well like that. That's the first step. The second step, the second tip today that I give you in this video, it's going to be to move around your neck. So, move around your neck, we have a special video, I'll leave you the link right there, the shortcut, if you want to go back later. In this video, I will show you the different movements of the neck, rotation, flexion, extension, etc. And today, we're going to move on to a higher step, since we've already seen this exercise for those who know, and so we're going to move on to complex exercises. That is to say, we're going to mix up several movements. The neck, it likes to do movements separately. When we're really stuck, when we have a lot of pain, we can do these exercises there, and when we're at a higher level, we can do several movements. Let me explain. For example, you can do a neck flexion like that, and at the same time, you're going to do a rotation up and down. So here we are on a movement a little more complex than just a flexion or just a rotation. So here we do a flexion and we do a rotation. So I never repeat it enough, but we breathe during the exercises. We stand straight, we grow, and we try to grow, grow, grow the spine. It's very important, we don't do that all over the place. We try to get up. Always remember to get up, up, up, up. I also put a little video for self-expansion. This exercise is super important. Of course, we can also do it on the other side, there is no problem. We bend on one side the T-flexion and rotation like this. If it hurts too much, we stop. If it hurts too much on one side, it may be that we have a blockage on one side. In these cases, indeed, consult. It's not bad because it will possibly unblock all that a little bit, to be able to do the exercises even better, with more amplitude. A very simple exercise is also to do the flexion and to go in rotation a little bit too. We can do this movement there, quietly. And a third movement is to do a T-flexion, mixed with rotation, but upwards like that. And to do the extension flexion. That is to say that we are going to do a yes and a no. And there we are on a stretch and on mobility at the same time. There are lots of movements. Afterwards, you can invent, innovate your movements. You say to yourself, okay, I like it when I'm a little back like that. And then I'm going to do it like that. And then I'm going to do a little thing like that. You see, you try to invent exercises. You have to respect your pains. You have to respect your morphology. Try to see a little bit, to have the curiosity of your body and to test things and to see what relieves you, what doesn't relieve you. So have fun and be curious about the exercises. I remind you, of course, at the end I will put the special playlist for the pains. Feel free to pick up the little exercises like that. And keep them in your daily life, in your life, in the morning, in the evening. And to have little exercise routines to greatly improve the pain at the neck level. Third and last tip of this video. So this is an exercise that you can do in the car, that you can do at work. In fact, you can do a little bit anywhere. So it's good to have this kind of exercise in mind and to remember them. It's going to be to force a little bit. So we're going to do a little neck strengthening exercise. of the posterior muscles of the neck. So you're going to cross your fingers behind the neck like that. At the top of the skull, you're going to try to go up. Move the chin back and press with the back of the skull towards the hand, by doing counter resistance. It looks like this. There you go. And from the front, it looks like this. So you're really trying to move the chin back, to move the neck back. And with the hand, it's going to counter resist. Because otherwise, it's going to do that. And there, you try to look and push with your hand here. And to push with the neck like that. But you don't push like that. You push up. And then you're going to feel that it works, that it stretches the whole neck. And that it works on the muscles of the neck. Here, for example, if you are in traffic jams in your car, you can do this exercise very well. Press on the headrest. And suddenly, you've lengthened the whole spine a little bit. And especially the neck. And of course, don't forget the first tip. And of course, consult. That's the basis. I'll see you in a next video next week. And in the meantime, take good care of yourself.