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An osteopath has shared his daily neck mobility exercise that only takes two minutes.
Brendon Talbot, a Canadian health practitioner who specialises in bone and muscle tissue, recommended doing four movements to reduce neck, shoulder, and upper back pain and headaches.
In a video posted to TikTok, the osteopath demonstrated the four movements he said to do every day starting with five of each until you become more comfortable.
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Canadian osteopath Brendon Talbot shared his two-minute neck mobility exercise he said to do every day to reduce neck and shoulder pain as well as headaches
‘It doesn’t matter how old you are, how many sports you play, how active or non active you are, this will improve some aspect of your life,’ Brendon said in the now-viral clip.
‘The neck has four main physiological ranges of motion. – flexion, extension, side bending and rotation.’
The first movement Brendon demonstrated worked the flexion and extension motion where he pressed his hands down on his chest to limit rib movement and looked up and down.
The first movement Brendon demonstrated worked the flexion and extension motion where he pressed his hands down on his chest to limit rib movement and looked up and down
‘When you look up you’ll feel a stretch on the front of your neck, when you look down think of rolling the head from the top down. Try to avoid the head moving forward,’ he explained.
Secondly, Brendon showed viewers how to do the neck rotation movement in which he moves his head from left to right keeping the shoulders and body still.
‘You may notice it’s easier turning your head to one side when comparing it to the other and that’s ok. Keep your range of motion within your comfort level,’ he said.
Secondly, Brendon showed viewers how to do the neck rotation movement in which he moves his head from left to right keeping the shoulders and body still
Movement three is called side bending and Brendon sits on his hands, palms facing up, to ‘restrict shoulder compensation and keep the movement focused on the neck’.
Without turning your head, the health practitioner said to then bend the neck to the left thinking of bringing your right ear to the sky, return to the middle then repeat to the right feeling a stretch on the side of the neck.
The final movement in the routine is a front neck roll where you let the head roll gently forward then roll from one side, bringing your ear to your shoulder, to the other.
Movement three is called side bending and Brendon sits on his hands, palms facing up and bend the neck from side to side thinking of bringing your ears to the sky
‘If these movements cause any pain or discomfort or you have any underlying health conditions, please consult your doctor,’ Brendon added.
Many of the Canadian’s 1.7million followers took to the comments to praise the helpful advice.
‘Thank you, dude! We need this more now cause everyone’s using phones and don’t notice the neck’s health,’ one viewer wrote.
The final movement in the routine is a front neck roll where you let the head roll gently forward then roll from one side, bringing your ear to your shoulder, to the other
‘This is exactly what I was told in physio. It was a while back, so thanks for the refresher, it does make a big difference,’ said another.
Previously, Brendon shared the one stretch he does everyday for better spine health.
Mr Talbot said demonstrated his ‘best back stretch’ by lying on an exercise ball with his legs at a 90 degree angle and stretching his back over the ball with his arms above his head.
However, he did say to stop the stretch if it causes discomfort or pain and that it’s very important to always seek medical advice before trying something new.
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Previously, Brendon shared the one stretch he does everyday for better spine health
‘This feels amazing,’ he captioned the post.
Mr Talbot detailed the steps saying to find an exercise ball and ‘slide forward so your hips are in front of the ball’.
‘Try to keep your knees and ankles at 90 degrees, allow your back to extend over the ball’ he wrote in the clip.
‘To increase tension, raise both arms over your head,’ he added.
He detailed the steps saying to find an exercise ball, ‘slide forward so your hips are in front of the ball’ then, keeping knees and ankles at 90 degrees, he extends his back over the ball and lifts his arms above his head for extra tension
He demonstrated the simple movement in a now-viral video on his popular TikTok and Instagram pages that has racked up more than 110,600 views collectively and hundreds of positive responses.
‘I’ve been doing this for three months now and it’s been helping my back,’ one viewer said.
‘What a great exercise to extend the spine! Love that idea,’ wrote another.
Source: dailymail
