Yoga therapy san francisco

Yoga Therapy: Neck Pain – Cervical Spine alignment: LauraGYOGA

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[Music]

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to be about working on the net we’re

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going to go through a sequence of

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stretches to start out to open up the

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tight muscles around the net and then

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we’re going to move into some different

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positions and different movements that

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will help to create length and

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decompress the areas along the spine

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create some space for those nerves to

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come out without any meeting on number

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hinging and then we’ll end off the

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sequence by doing some moves to

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strengthen the muscles in the neck so

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that we can keep the head back and I

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could posture that we like and the

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muscles are strong enough to keep that

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decompression to keep that open position

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we’ll start out with just a really

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simple chin down to the chest let the

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arms drop down by pressing the palms

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down into the mat on either side

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we start to rock the head over to the

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right down through the center over to

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the left

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the most important thing about trying to

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get a really good opening through your

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neck is to settle your shoulder blades

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down if your shoulders are up and you

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try to do this well notice that you

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don’t get quite as much of a deep

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opening through that area and when you

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set all shoulder blades it you will meet

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your trapezius muscle not so usually one

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of those muscles that gets really tight

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once you come over to the side and you

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find something that’s tight pushing up

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and down a bit more you summertime

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making sure that it’s just a deep

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stretch that you’re not getting any kind

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of numbness or tingling or any kind of

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shooting pain back to the middle do the

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same thing over to the other side

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find the tight spot push down through

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the office at home Rock with the head

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side to side

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any of those symptoms that I’m talking

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about any numbness tingling

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I think sharp is a definite note because

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that’s telling us that there’s something

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going on there

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or in your head up one of the biggest

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problems that we see with people that

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their head tends to be forward and that

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puts a lot of tension into your neck

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muscles because when the head is

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floating up over the front body these

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muscles have to get really tight and

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short in order to hold all that weight

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from the head so we practice tucking the

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chin back and doing a little lift in the

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back of the skull so we don’t want to do

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this to the point where the neck gets

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totally straight we want there to be a

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natural little bit of a curve in our

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neck it’s supposed to be a bit concave

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but we do it to the point until the head

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isn’t floating outside the front of the

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body you can use your ear as a reference

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point you want the whole of your ear

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right over the top of the center of your

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shoulder somebody’s looking at me from

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the side and you can practice that if

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you tension pulling the chin back along

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getting the neck but not going all the

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way to flatten it and then let’s drop

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the head over to the right side take

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your right hand onto the side of your

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head and just rest it there gently don’t

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push down on the head take your left

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palm and press it down into the floor

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that’s going to open up the space in

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between the side of your neck and the

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top of your shoulder leg

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we’ll take the left arm out to the side

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just reach out through the fingers as

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long as you can be space intellectual

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and we flex the wrist

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and reach the fingers up toward the

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ceiling like you’re pressing the palm

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out and roll all

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sensation down through your wrist into

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your hand as you exhale start to lower

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it down very slowly and we’ll straight

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through the wrist reach the fingertips

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and once the fingertips brush on to the

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met we’re going to hold it there trying

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to walk the fingers away to create more

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length through the neck

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your head

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do that on the other side chin back took

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the head over left hand comes onto the

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side of your head

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take a breath there let your head settle

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into it great palm comes to press down

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into the mat open up that space between

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your neck and the top of your right

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shoulder

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I’ll take the arms straight out from the

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shoulder reach out through the

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fingertips read the fingers as wide as

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you can

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then the rest of presto all the way

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through your fingers feel that sensation

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all the way down into the wrist you’re

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working on opening up the pathways the

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nerves travel through

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start to float your hand down straighten

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up through your wrist reach up through

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your fingertips

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okay now we’re going to sweep both arms

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up create a lengthening up through the

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crown of the head so that there’s this

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decompression through your whole spine

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take your exhale drop the right palm

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down come over into a side Bend

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we’ll start by turning to look up toward

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the ceiling or toward the top hand drop

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the bottom shoulder we’ll just rock the

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head gently side to side and this isn’t

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so much a deep stretch it’s more of

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reprogramming our muscles to not pull

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tension when we do these movements a lot

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of people when the arms come up over the

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head the neck muscles get really tight

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we rock the head side to side and try to

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soften

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we train our muscles they don’t have to

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grow

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deepen your side bend your next inhale

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come back up to Center exhale left palm

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down

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so I bend over to the other side

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start to rock the

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reach up through the crown of the head

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draw the chin back exhale right hand

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down come over into your side Bend this

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time left arm goes out to the side we’re

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going to turn the thumb down for the

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floor slide that arm behind the back

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into a bind that bonding is going to

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naturally draw your shoulder lay down

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increase space in the neck turn my head

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and look down at mary’s fingertips

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breathing into this title

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but head side to side

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you can down in your hands

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release the left arm over it up to the

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ceiling inhale back up into Center

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exhale left palm down over into your

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side Bend we’ll take the right hand out

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to the side drop the thumb down slide

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the back of the hand onto your lower

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back for a mime roll the right shoulder

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back we turn the head look down at the

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left hand create that space from the

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base of the skull here down to the top

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of the shoulders you’re trying to go it

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down and back as you go into the volume

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do you take a few breaths holding that

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stretch chicken

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and go back into Old English stretch

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and now

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Center

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into the heart so that was some

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stretching to open up those muscles now

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we’re going to do a few movements to

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decompress I’ll start out down on my

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back take careful roll down as I place

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the head down tuck my chin slightly

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getting that curve in the neck but

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drawing the chin back so that there’s

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space to the back of the spine there and

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I’m going to interlace my fingers and

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create on the back of my head with my

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hands I’m going to take that thumbs

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right into the base of the skull and

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you’ll feel that there’s some tension in

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the muscles right with a skull and a

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spine connect together your occipital

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Ridge we’re going to dig my thumbs into

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that area just until I feel a good

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comfortable release over the trigger

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points there then I’m going to lift my

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head just inch maybe half an inch up off

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the floor rock it side to side just a

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few inches I’m not even going toward the

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end range it’s just a gentle movement to

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break up that whole leg

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come back into Center and we’ll do an

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odd

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all of this movement is just done with

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my arms my neck is totally relaxed

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no pain

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no misery comes into that occipital

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Ridge and cream a little bit of traction

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if you’re pulling the back of the skull

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out way to create space to back

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head down

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let’s roll up in just a

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over onto hands and knees or any to

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hands amiibo to a feat so that we can

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take the hands onto the back of the head

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in the same way

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interlace the fingers take your thumbs

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right into the base of the spine the

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occipital Ridge and I’ll do the same

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movements up side angle rocks left side

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do little figure eat just as long as

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that doesn’t make you dizzy

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so if you have anything like gum vertigo

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or any other kind of dizziness related

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conditions this might not be the best

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position for you team we just want to do

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it down on the mat instead a little bit

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of traction with the thumbs into the

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occipital Ridge create space down along

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the spine the release the orange keep

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your head a little shape get in shape

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now

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let’s go into the head name create that

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traction

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my knees and slowly break myself down

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so we stretch the muscles and we

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decompressed the area in the neck but

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now we need to strengthen those muscles

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because if you’re having issues with

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pain and tension in the neck that’s your

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signal that the muscles aren’t strong

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enough to do the work that you’re asking

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them to do so the first one that I like

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to use strengthen the trapezius muscle

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and we’re going to do that by drawing

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the head back and drawing the arms and

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shoulder blades back at the same time

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you’re squeezing a whole upper back in

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the back of the neck and then we drop

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the head push the arms out and stretch

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the trapezius muscle and now head back

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just open exhale push out

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alternating between contracting and

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relaxing and stretching those muscles

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this is really good for creating

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circulation back there too because when

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the muscles get tight they’re not

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getting the circulation that they need

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to function properly

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and press both in the upper back drop

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the chin come back in this sitting so

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now let’s go down on to the back of you

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kind of a similar movement roll yourself

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down bring your head down to the mat so

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that the neck is long take the elbows

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down right into your sides

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we’re going to lift like almost like

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we’re coming into fish pose pushing the

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00:14:32,650 –> 00:14:35,650
elbows down lifting the upper back and

268
00:14:35,650 –> 00:14:37,450
you can roll back on your head just a

269
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bit so that your upper back is lived in

270
00:14:40,210 –> 00:14:42,160
you’ll feel the muscles in the upper

271
00:14:42,160 –> 00:14:43,390
back of the muscles and then I’d be

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00:14:43,390 –> 00:14:48,100
attracted but not creating so much

273
00:14:48,100 –> 00:14:49,990
tension that you can’t create a smooth

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00:14:49,990 –> 00:14:52,320
breath

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00:14:59,550 –> 00:15:02,820
relax rock your head side to side very

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00:15:02,820 –> 00:15:06,150
gently sure the muscles haven’t started

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00:15:06,150 –> 00:15:08,570
to grip

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00:15:10,759 –> 00:15:14,819
push the elbows down we’ll just split it

279
00:15:14,819 –> 00:15:18,300
or the back of the skull until we feel

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00:15:18,300 –> 00:15:20,220
all the muscles in the upper back and

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00:15:20,220 –> 00:15:23,329
then the neck activated

282
00:15:34,850 –> 00:15:37,430
taking me in tore the chest rock

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00:15:37,430 –> 00:15:42,590
yourself at that so the last one that

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we’re going to do is rabbit pose and

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this is going to depend totally on how

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00:15:47,450 –> 00:15:49,850
you feel how your neck feels today for

287
00:15:49,850 –> 00:15:51,830
some people you might want to skip this

288
00:15:51,830 –> 00:15:53,830
last one if you’re not really moving

289
00:15:53,830 –> 00:15:56,420
away from pain or away from attention

290
00:15:56,420 –> 00:15:57,440
yet you might just want to stick with

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00:15:57,440 –> 00:15:59,720
the stretches but if you’re trying to

292
00:15:59,720 –> 00:16:01,760
work on your strengthening you can take

293
00:16:01,760 –> 00:16:04,760
the crown of the head well into the

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floor the very top of your head that

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00:16:07,190 –> 00:16:10,550
flat part of your skull and then we’re

296
00:16:10,550 –> 00:16:13,010
going to take your hands onto your heels

297
00:16:13,010 –> 00:16:17,030
as you roll forward so what you’re

298
00:16:17,030 –> 00:16:19,610
trying to do is draw your belly in so

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00:16:19,610 –> 00:16:20,750
you’re pulling some of the weight out of

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00:16:20,750 –> 00:16:22,220
your head there really isn’t a whole lot

301
00:16:22,220 –> 00:16:24,620
of body weight from my body down into

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00:16:24,620 –> 00:16:27,230
the top of my head my hands are holding

303
00:16:27,230 –> 00:16:29,030
on to my heels so it’s creating this

304
00:16:29,030 –> 00:16:31,850
opening through my back as my head moves

305
00:16:31,850 –> 00:16:33,440
forward it’s stretching through the neck

306
00:16:33,440 –> 00:16:35,990
and through the upper back but I also

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00:16:35,990 –> 00:16:38,570
have to work to stabilize the muscles

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00:16:38,570 –> 00:16:41,230
around my neck

309
00:16:46,630 –> 00:16:49,600
roll yourself back come into Child’s

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00:16:49,600 –> 00:16:52,390
Pose rest your forehead on the mat rock

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it from side to side

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00:17:05,809 –> 00:17:09,499
yourself up so that was our yoga therapy

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program to work on the net hopefully

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that has taken some of the tension out

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of your neck and feel a little bit

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better now thank you for joining us

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