The following
program is designed to
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demonstrate
simple workouts that you
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can use to improve your health.
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Be sure to consult
your physician before
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beginning any exercise program.
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Neck pain effects many people,
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we're gonna learn more
about it by how it works?
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What muscles are involved
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and what you can
do to correct it.
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Find out next
on Body and Spirit.
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Hello, I am Dick
Nunez Wellness Director
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of the Black Hills
Health and Education Center.
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Welcome to Body and Spirit.
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We were heard the
term pain in the neck.
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Well
unfortunately for lot of people
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it's more then
just little saying.
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It's a reality,
everyday of their life
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spend in great discomfort.
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Just moving their
head or doing simple things
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it's very uncomfortable,
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but there are things
we can do for our neck
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and we're gonna learn more about
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the anatomy of the neck
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and what we can do to help it.
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I think we're ready to get
into our exercises program.
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Helping me out
today will be Omar Mascara
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from the Black Hills
Health and Education Center,
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where he is the massage
therapist and Alex Hines
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the physical therapist
from Wenatchee, Washington.
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Alright, guys
we're gonna lose up,
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loosen up a little bit.
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Let's gonna move our
arms nice and gentle.
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We're assuming that somebody
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might have neck problems
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and not gonna be
able to move their arms
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way up overhead.
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Let's gonna keep our movement
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just a little bit less,
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less motion this time.
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Okay and let's go
back the other direction
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and since we're
gonna focus in on the neck,
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we're gonna get
right into that particular
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aspect of our
training to make sure
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we maximize the
time, but before we do that
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I wanna bring Alex up here
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and I want you have turn around.
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So, your back is to the camera
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and we're gonna do
just a quick anatomy lesson.
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Up here as what's
called occipital protuberance
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of the skull and
coming down from here
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there is a big
muscle called the trapezius,
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which comes on down and
forms like a bog diamond
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and goes all way
down to T12 in the spine.
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But along with that
another muscle that really
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causes lot of problems
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are levator
scapulae they startup here
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from C1-4 and
they come down into the
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superior angle of the
scapula and lot of times
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when you have
somebody with lot of pain.
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If you simply
push on the origin of
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the levator scapulae,
they will feel pain there
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or if you go into
the insertion aspect
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they do that.
Another area the massage
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therapist find,
they work on lot is
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what they called the scalenes,
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which your muscle right in
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among the vertebral column
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and so the whole
area through here
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is a brachial
plexus and it's very
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vast network of nerves
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and muscle that
comes on down through.
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In fact, I actually
had impingement cut off
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90 percent my strength
on my right arm overnight
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and lost that
for about 10 years.
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Hence because I had cramping up
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levator scapulae, it knotted up.
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It put pressure
on the axillary nerve
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and I last my triceps.
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I last part of my pack
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and it was just
a terrible ideal.
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So, I'm very aware of
what a sore neck can do.
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In fact when I played football,
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I actually chipped the
seven cervical vertebrae
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and I was given an opportunity
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to be either to have surgery
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with no
guarantees of playing again
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or just give a football.
For the choice was easy,
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I give up football.
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Not different, not
gonna get to hands.
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Yeah, so we're gonna
loosen up our neck now
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by just doing some
easy rotation down here
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and we keep our head
right down in this area.
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Just back and forth
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and if you have
problems with this,
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just do whatever motion you can.
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Some of the things
we're gonna do here;
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you might not be able to do.
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But hopefully little bit a time
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you get better and better.
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For those at home,
we'll like a specific
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workout for the
neck. You might wanna think
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about calling 3ABN to
get a copy of this particular
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program for neck training.
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To often, I get
phone calls with people
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saying you remember
what you did on that program
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way back when and I've
tell you, no I don't remember.
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So, if you really want
something for neck training
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this is gonna be a
good one to go after.
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Okay, now what
we're gonna do is,
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we're gonna just turn our
head to the side and turn.
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We're just
gonna stretch the neck
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and back the other way
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and back and
back and over again.
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Okay, let's go look
up now and stretch back
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and let's see down,
let's look up and down,
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and up and
down, and up and down.
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Now, we're gonna do
little isometric exercise
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on our head, so
in another words,
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we're gonna put
resistance against it.
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But we're not going to move it,
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so we're gonna keep it steady.
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So, we're gonna put
our hand, right hand up
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and just push against
our head and hold it tight.
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We're gonna hold
that for 10 seconds.
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Okay, let's go
the other way now,
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push against it
and hold for 10 seconds
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2, 3, 4, 5, 6, 7, 8, 9, 10.
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Now, let's take both hands,
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we're gonna hold it back
of our head and push back
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and then we're
gonna hold it in one spot
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and we're gonna
hold for 10 seconds
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1, 2, 3, 4, 5, 6,
7, 8, 9, 10. Okay,
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now we're gonna go front
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put our hands
up on our forehead.
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Push forward and hold
1, 2, 3, 4, 5, 6, 7, 8, 9,
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and 10. Okay, Omar
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could you get our
towels first please. Yes.
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When we use our
towels as a training
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device here for the
neck and we're gonna start
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by doing it a
lot way side to side,
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so Alex I want to go
and put the towel up there
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and give us a
little demonstration.
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Just gonna rapid
around in there. Okay,
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we're gonna look side
to side like that. Okay,
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we're ready, let's go
the other side there Omar.
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Okay, alright and
let's go ahead and do it,
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back and forth and I
want you do 20 each way.
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Good, you using the
towel as your resistance
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and just as we
often do on the program
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you determine how hard you work,
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if you really
hold on to a tight.
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You will get more out of it,
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if you need to go little softer
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then keep
yourself at your own pace.
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Okay, how many
we have done there?
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Nine Okay, you
feeling that Omar.
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Oh! Yes, it's good. Okay,
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both Omar as a massage therapist
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and Alex as a
physical therapist,
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spend lot of time
helping people with sore necks
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and they see a lot of
problem with the trapezius
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and the various
scapulae muscles and
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also of the scalenes.
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Okay, where we're at now?
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20. Okay, let's go
and switch the other side.
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Okay, let's go ahead and do it.
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Often times, when I
meet people out there,
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who watch Body and Spirit.
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They always time me it's
amazing how many exercises
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you can do with the towel
and how diversified it is,
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as far as exercise program.
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Okay good and as
you do it try and keep
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your shoulders nice
and square there Omar.
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There you go, that's better,
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good, where we had
there Alex? Fifteen
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And 16 and 17 and
18, 2 more 19 and 20.
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Okay, let's do the rear now,
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okay.
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I remember as a
young football player,
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we always had to do
a lot of neck exercise,
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it's interesting though Alex,
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as how many
neck exercises I did.
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It didn't prevent
that chip vertebrae.
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Good, do it steady
with the movement try
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and keep your shoulders squared.
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Just try and focus on
using your neck as you do this
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and for you at home
do it at your own pace
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and pull through hard.
Just get yourself started,
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the main thing as we
had get movement going.
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Because as we get
movement going through an area.
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Okay good,
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okay let's do front now.
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As we get movement
going through an area
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we enhance the healing process,
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it brings an oxygenated blood.
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We give it waste
by product, good.
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Alright you're looking good,
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you have been focus
on keeping your body
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in one position
just as your neck
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and make sure you get the good
00:09:54.17\00:09:55.14
breathing pattern going.
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Don't hold your breathe at all
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in and out the whole time.
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Okay, where we at? Thirteen
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Fourteen, 15, 16, 17,
18, 2 more, 19 and 20,
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good, alright very good.
00:10:18.02\00:10:20.66
Now, what we're gonna need to do
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is we're gonna stretch out
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that area little bit more by.
00:10:24.64\00:10:26.10
By doing some shrugging motion
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and going down and
up, way up and down,
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and up and down, and up
and down, and up and down,
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and up and
down, and up and down.
00:10:41.70\00:10:46.92
Now, we're gonna take
our hands in front of us.
00:10:47.12\00:10:48.59
So, we're gonna row up
and down, and up and down,
00:10:48.62\00:10:54.09
and up and down.
This again is focusing
00:10:54.68\00:10:57.61
on the trapezius area
as we bring our arms up
00:10:57.64\00:11:00.92
and down and up and down.
00:11:01.34\00:11:04.52
There is 8 and 9
and 10, 1 and 2 and 3
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and 4 and 5 and 6 and 7
and 8, 2 more, 9 and 10.
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Now from the front,
we're gonna raise up
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and down and up and
down and up and down
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and up and down, and
up and down, up and down,
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and up and
down, and up and down,
00:11:47.47\00:11:52.02
10 more 1 and 2
and 3 and 4 and 5, 6
00:11:52.05\00:12:04.80
and 7 and 8, 2 more
times, 9 and 10 good.
00:12:06.31\00:12:14.31
Alright, let's bring the arm up
00:12:15.55\00:12:17.28
over the head and stretch.
00:12:17.31\00:12:18.72
Okay, for those
who've experienced neck pain?
00:12:24.04\00:12:26.21
Also you wanna get
into a good therapy program,
00:12:27.69\00:12:30.59
let's hope
somebody like Omar comes in
00:12:30.62\00:12:32.81
getting regular
massage to the area
00:12:33.14\00:12:34.77
or techniques likes
icing the area or heating it
00:12:35.46\00:12:38.11
or contrasting
it, also beneficial
00:12:38.14\00:12:40.36
to enhance circulation
and healing response.
00:12:40.39\00:12:43.22
Alright switch,
the thing that I find,
00:12:43.86\00:12:48.05
that I try and
encourage people not to do
00:12:48.08\00:12:50.40
and that is to do
nothing because we do nothing
00:12:50.72\00:12:53.22
it doesn't do anything
to help the pain go away.
00:12:53.25\00:12:55.10
You simply stay with
it and it keeps surround,
00:12:55.44\00:12:58.48
stays around. You
got to do something,
00:12:58.51\00:13:00.57
get some movement going,
00:13:00.60\00:13:01.67
get some
debilitative action going
00:13:01.70\00:13:03.42
and that's what is gonna make
00:13:03.45\00:13:04.45
your neck start to feel better.
00:13:04.48\00:13:05.60
Okay, just relax and
let's bring the arm across
00:13:06.77\00:13:10.33
and hold that stretch.
00:13:12.02\00:13:13.35
Okay, 10 more
seconds 1, 2, 3, 4, 5, 6,
00:13:15.97\00:13:22.69
7, 8, 9 and 10. Now switch,
00:13:23.23\00:13:27.13
okay and hold, feel that stretch
00:13:29.10\00:13:31.82
through the shoulder
area. Feel that Omar.
00:13:31.85\00:13:34.25
It feeling really good.
That's very good, alright,
00:13:35.03\00:13:37.20
5 more seconds 4, 3, 2, 1. Okay,
00:13:39.83\00:13:45.64
now we're gonna
do little chest work
00:13:46.09\00:13:47.43
and we're assuming
that with neck pain
00:13:47.46\00:13:49.50
we're not gonna climb
down and do any pushups
00:13:49.53\00:13:51.10
because we know that
will be little severe.
00:13:51.13\00:13:52.48
So, we're gonna do
some, some work in front here
00:13:52.61\00:13:55.00
we're gonna
squeeze the hands together
00:13:55.03\00:13:56.53
and we gonna push out
and draw back and push out
00:13:57.04\00:14:00.80
and draw back.
Okay, let's keep it going,
00:14:01.38\00:14:03.62
we're gonna try
and do 20 of those.
00:14:04.53\00:14:05.87
Somebody help
me count back there
00:14:05.90\00:14:07.39
and I know when I
went through my neck pain
00:14:11.80\00:14:15.02
with knotted up
levator scapulae,
00:14:16.05\00:14:17.88
I never gone
through such pain as that.
00:14:17.91\00:14:19.68
First time, I got up, I
buckled my knees in pain
00:14:20.13\00:14:22.55
and I was just so
staggering to find myself
00:14:22.85\00:14:25.59
losing so much
strength overnight.
00:14:25.62\00:14:27.41
It certainly helped
me for later in my career
00:14:27.65\00:14:29.73
to be more sympathetic of those,
00:14:29.76\00:14:31.56
who had neurological
impingements? Where we're?
00:14:31.59\00:14:34.71
Nineteen Okay
and now let's go up.
00:14:34.74\00:14:37.76
Back to the time, I
was a racquetball pro
00:14:40.27\00:14:42.27
and I had to totally
give up racquetball for a year
00:14:42.60\00:14:45.20
because I couldn't
even swing the racquet.
00:14:45.44\00:14:46.96
It is too heavy, that' how bad
00:14:46.99\00:14:49.21
my strength have gone away.
00:14:49.24\00:14:50.32
Okay, squeeze the
hands tight as we do this
00:14:54.49\00:14:56.93
and up, and up, and up, and up.
00:14:58.20\00:15:04.79
Where we're fellows?
00:15:04.82\00:15:05.79
Fifteen Fifteen and
16 and 17 and 18 and 19
00:15:08.64\00:15:17.32
and 20 good,
hands behind the back
00:15:18.56\00:15:21.08
and stretch your chest.
00:15:21.80\00:15:23.03
Lean back to the
good stretch in there;
00:15:23.06\00:15:26.05
alright bring
across to your body.
00:15:29.92\00:15:32.00
Pull your shoulder blades apart
00:15:32.44\00:15:33.87
and behind the back.
00:15:40.72\00:15:42.35
Stretch your chest and
hold for 5 more seconds
00:15:44.25\00:15:49.99
1, 2, 3, 4, and
5 and again across,
00:15:50.02\00:15:55.60
pull apart and hold that
for 5 more 4, 3, 2, and 1.
00:15:56.19\00:16:05.82
Okay, relax alright.
00:16:05.85\00:16:07.72
Just turn your hand up
and let's grab the wrist,
00:16:08.25\00:16:10.79
have the arm out to
about 45 degree angle.
00:16:11.11\00:16:13.50
Curl it up, push
down, up and down,
00:16:13.76\00:16:17.87
we do 20 here.
00:16:18.95\00:16:20.12
You will find that
even with neck discomfort,
00:16:21.46\00:16:23.30
you can do some
of these exercises
00:16:23.33\00:16:25.26
because we're trying
to keep the neck away
00:16:25.34\00:16:27.78
from the movement
as much as possible.
00:16:27.81\00:16:30.75
Try and keep your neck relax,
00:16:31.14\00:16:32.30
as you do another
areas. Some of the exercises
00:16:32.33\00:16:35.16
like I was mentioning earlier,
00:16:35.19\00:16:36.52
if you try to do pushups
some of that on those lines
00:16:36.56\00:16:38.86
that could still
create some irritation
00:16:38.89\00:16:41.33
in some of the
muscle supporting the neck.
00:16:41.58\00:16:43.23
Okay, where we at? Eighteen
00:16:44.07\00:16:46.06
Okay, 19, 1 more
time and 20. Okay,
00:16:46.67\00:16:51.31
let's switch over
and squeeze and squeeze,
00:16:51.34\00:16:55.20
when you do it focus on
the muscle you're working.
00:16:55.23\00:16:57.98
So, in this case
work in our biceps.
00:16:58.01\00:17:00.22
So, each time we squeeze up
00:17:00.93\00:17:02.44
and you should feel the
muscle that we're working
00:17:03.22\00:17:05.04
and so right in here the
muscle should contract up
00:17:05.51\00:17:07.83
and down and up and down.
00:17:08.21\00:17:10.83
You should see it shortened
00:17:11.10\00:17:12.50
and extend each time you do it.
00:17:13.68\00:17:15.75
So, we know we're
getting right action there good.
00:17:16.47\00:17:19.88
Where we at, okay 16,
17, 18, 2 more 19 and 20.
00:17:21.17\00:17:31.83
good and just to keep it simple.
00:17:31.86\00:17:33.27
We're gonna do the
same type of action
00:17:33.30\00:17:34.86
for the tricep, we're
gonna do a chopping motion.
00:17:34.89\00:17:37.04
Hand like this and so
we gonna bring our hand
00:17:37.24\00:17:38.84
underneath to stabilize,
00:17:38.87\00:17:41.19
it give support
and add resistance.
00:17:41.22\00:17:43.64
There is 4, 5, 6
and 7, 8, 9, and 10 more
00:17:45.49\00:17:57.25
and 1 and 2 and 3
and 4 and 5, 6, 7, 8, 9,
00:17:58.26\00:18:12.38
1 more time and 10
good. Switch the other side,
00:18:12.41\00:18:16.48
push out, and
push, and push, and push,
00:18:16.81\00:18:22.65
and push, and push.
00:18:23.53\00:18:26.26
There is 7 and 8
and 9, 10 more 1 and 2,
00:18:26.94\00:18:35.96
3 and 4, 5, 6, 7, 8, 9
and 10. Good, shake it out,
00:18:36.64\00:18:50.15
alright let's get the
legs warmed up. Let's step out,
00:18:50.99\00:18:54.26
switch inside the
thigh and keep your chest up.
00:18:54.76\00:18:58.07
Now shift the other
side and stretch and shift,
00:18:59.15\00:19:03.04
and shift, and
shift, and shift, and shift,
00:19:04.17\00:19:11.30
and shift, and
shift. Keep going and shift,
00:19:12.64\00:19:19.12
good let's go 5 more each way.
00:19:20.35\00:19:22.29
There is 1 and 2
and 3 and 4 and 5, good.
00:19:23.54\00:19:36.87
Alright, we're
gonna do some squats.
00:19:37.85\00:19:39.08
The way we squat is
by crossing our arms
00:19:40.02\00:19:42.17
and we wanna push our
hips back as we squat down,
00:19:43.07\00:19:45.39
we wanna make sure our knees
00:19:45.59\00:19:46.82
don't go past our feet
00:19:46.85\00:19:48.24
and keep them
right over and so we can,
00:19:48.27\00:19:50.50
cannot squat down
very far that's okay.
00:19:50.53\00:19:52.47
If you wanna keep that motion;
00:19:52.75\00:19:54.00
you wanna push
the hips back first.
00:19:54.03\00:19:55.79
So, we're gonna go
down and up and down,
00:19:55.87\00:20:00.81
and up and
down, and up and down,
00:20:02.03\00:20:07.58
and up and down,
and up and down and up.
00:20:08.52\00:20:15.15
Good, so squats is an
exercise that often times
00:20:16.14\00:20:19.84
people put a
weight on their back.
00:20:19.87\00:20:21.95
But with neck pain
we don't wanna do that
00:20:23.15\00:20:25.00
because that's
gonna irritate the area
00:20:25.03\00:20:26.79
and we're wanna get rid of
the pain as soon as we can.
00:20:27.33\00:20:29.73
But in order the
pain stays around,
00:20:29.76\00:20:31.19
comfort is to get rid off.
00:20:31.29\00:20:32.66
That's why it's
important to get on
00:20:33.28\00:20:34.55
the things right away.
00:20:34.58\00:20:35.55
Don't wait for a longtime
and certainly don't give up
00:20:35.68\00:20:38.00
because there is help out there
00:20:38.59\00:20:39.80
to make you feel better again
00:20:40.39\00:20:41.36
and we're gonna try
and do 30 of these fellows.
00:20:44.11\00:20:45.94
Where we are at? Nineteen
00:20:47.00\00:20:49.45
Nineteen, okay good.
00:20:49.48\00:20:50.77
We got 10 to go and 2
and 3 and 4 and 5 and 6
00:20:53.11\00:21:06.63
and 7 and 8, 2 more times 9.
00:21:08.13\00:21:14.07
We're gonna go down
and hold the last one
00:21:14.10\00:21:15.81
and try and hold for 20 seconds.
00:21:16.23\00:21:17.77
For those at home if
you need to stand up,
00:21:18.60\00:21:20.77
that's okay. We
got 10 seconds to go
00:21:20.80\00:21:25.23
9, 8, 7, 6, 5, we go to
go Omar are still smiling.
00:21:26.31\00:21:32.60
Alright, 1 relax, good. Yeah.
00:21:32.63\00:21:37.07
Okay, use me as a brace
and go ahead and get hold
00:21:37.41\00:21:40.61
of your ankle and you
have to stretch your quadricep.
00:21:40.64\00:21:43.06
What I like about Omar,
he's happy all the time.
00:21:44.70\00:21:47.00
We've to be
happy. We've to be happy,
00:21:49.89\00:21:51.68
that's right. Yeah.
00:21:51.71\00:21:52.68
We feel this.
00:21:52.69\00:21:53.66
See why? Oh! Just
like that. Oh! Okay,
00:21:56.18\00:21:59.65
alright switch.
00:22:03.39\00:22:04.85
Okay, hold that,
00:22:10.14\00:22:11.11
if you have to just
get hold of your pant leg.
00:22:13.30\00:22:16.25
Because you can't
get a hold of your ankle,
00:22:16.28\00:22:17.32
that's okay.
00:22:17.35\00:22:18.32
You should feel
stretch in the quadriceps,
00:22:20.20\00:22:21.63
but don't make it
uncomfortable for yourself.
00:22:21.66\00:22:24.28
Okay, let's do our
hamstring stretch now,
00:22:25.56\00:22:27.46
where we step out
and we're gonna lean
00:22:28.05\00:22:31.63
forward into it,
keep the chest up.
00:22:31.66\00:22:33.31
You should feel the
stretch in the back of your leg,
00:22:33.37\00:22:35.47
very good. You're
looking good, alright.
00:22:36.39\00:22:39.22
Okay, we're gonna hold
that for 10 more seconds
00:22:41.85\00:22:43.67
1 and 2, 3, 4,
5, 6 7, 8, 9 and 10.
00:22:43.70\00:22:53.54
Switch over; step out,
00:22:53.57\00:22:56.28
up on the heel, lean forward.
00:22:57.12\00:22:58.73
Good, okay and 10 more seconds
00:23:01.78\00:23:06.12
1 and 2 and 3 and 4,
5, 6, 7, 8, 9 and 10.
00:23:06.57\00:23:17.00
Okay, we're gonna
do the calf area now,
00:23:17.58\00:23:19.21
step back, press
your heel to the ground.
00:23:20.02\00:23:23.38
Get a push up on
the toe and down,
00:23:23.59\00:23:26.09
and up and down.
We're gonna 30 of there,
00:23:26.36\00:23:29.42
there is 4 and 5, 6 and 7 and 8,
00:23:30.16\00:23:38.35
push way up each time,
way up high onto the toe.
00:23:39.10\00:23:42.14
Way up high, there
is 12 and 13 and 14,
00:23:42.73\00:23:49.13
15, 16, 17. Good, 18,
way up, 19 and 10 more.
00:23:50.15\00:23:59.32
There is 1 and 2 and 3
and 4 and 5, 6, 7, 8, 9, 10.
00:23:59.99\00:24:15.79
Press the heel to
the ground and hold it,
00:24:15.82\00:24:17.32
hold the stretch back there,
00:24:18.13\00:24:19.64
hold for 10 more
seconds 1, 2, 3, 4, 5, 6, 7, 8,
00:24:20.61\00:24:29.74
9 and 10. Good, okay
step back to the other side.
00:24:30.43\00:24:34.48
Okay, Omar are you
ready? Yes, I'm. Okay, pushup
00:24:35.46\00:24:38.09
and down, up and
up and up and up.
00:24:38.95\00:24:45.49
There is 6 and 7,
8, 9, 10, good way up
00:24:46.64\00:24:56.36
tall 12, 13.
Stretch way down 14,
00:24:56.39\00:25:00.64
15, 16, 17, 18, 19,
20, 10 more, 1 and 2 and 3,
00:25:01.61\00:25:14.04
4 and 5, 6, 7, 8, 2
more 9 and 10. Push down,
00:25:15.24\00:25:25.04
hold it through the
floor, stretch, stretch.
00:25:25.07\00:25:28.45
Okay, good. Let's put
hands behind the back,
00:25:32.00\00:25:35.11
we're gonna do some
abdominal contractions,
00:25:35.14\00:25:36.84
where we're gonna do
this as we're gonna blow out
00:25:37.24\00:25:39.17
and we're going to
contract our abdomen
00:25:39.93\00:25:41.77
and then we're
gonna bend at the waist.
00:25:42.45\00:25:43.82
We're gonna come
up, still in contraction
00:25:44.35\00:25:46.85
then we're gonna lay back
00:25:46.88\00:25:47.85
and stretch the abdominal wall.
00:25:47.87\00:25:49.50
Okay, contract it;
bend over, up, lean back.
00:25:49.53\00:25:53.95
Contract, and
over and up, lean back.
00:25:54.37\00:25:58.38
Contract and over
and up, lean back.
00:25:58.81\00:26:02.93
Contract, over,
up and lean back.
00:26:03.22\00:26:07.16
Contract, over, up and back.
00:26:07.53\00:26:11.27
Contract, over, up and back.
00:26:11.49\00:26:15.26
Let's keep it going,
this is a good exercise to do.
00:26:15.29\00:26:18.44
If you have neck
pain, because you don't have
00:26:18.47\00:26:20.32
to reach back
and support anything.
00:26:20.35\00:26:22.41
You just do it
from a standing position
00:26:22.44\00:26:24.08
and you won't
be putting an extra
00:26:24.46\00:26:25.67
stress on the neck area.
00:26:25.70\00:26:26.83
Okay and up and
back, let's go 5 more.
00:26:28.46\00:26:31.30
There is 1 and 2 and
3, 4, 1 more time 5, good.
00:26:33.09\00:26:48.38
Let's reach over
and stretch to the side.
00:26:48.77\00:26:51.60
Now, switch,
00:26:56.57\00:26:57.54
okay and let's rotate the trunk,
00:27:05.11\00:27:06.90
hold the stretch.
00:27:07.81\00:27:08.78
Okay, now let's go the other way
00:27:12.34\00:27:13.66
and hold it.
00:27:14.62\00:27:15.59
Okay, good, alright
00:27:18.87\00:27:20.43
we're all done.
Thanks a lot. Thank you.
00:27:20.46\00:27:22.02
Neck pain doesn't
have to be a plague to you.
00:27:25.49\00:27:28.25
Find out what
it is it causing it
00:27:28.53\00:27:30.05
and then seek help.
00:27:30.08\00:27:31.16
Hopefully, this
program has been of some
00:27:31.39\00:27:32.83
benefit to you, but
you also may need to seek
00:27:32.86\00:27:34.98
some hydrotherapy or massage
00:27:35.01\00:27:36.43
or physical therapy
or see your physician
00:27:36.46\00:27:38.78
about what you might do.
00:27:38.81\00:27:39.92
But remember to do it
all for the right reason.
00:27:40.29\00:27:42.09
Philippians 4:13
says, I can do all things
00:27:42.30\00:27:44.53
through Christ,
which strengthens me.
00:27:44.56\00:27:46.30
And that means you're happy with
00:27:46.60\00:27:47.57
your neck pain as
well. God bless you,
00:27:47.58\00:27:49.64
keep exercising, we look forward
00:27:49.96\00:27:51.57
to seeing you next time.
00:27:51.60\00:27:52.57