You are the first person who mentioned the tongue position , and the band exercises had my back muscles aching in a great way! Great video and thank you
@ChaplinPerformance
2 жыл бұрын
So glad this worked for you!
@iniminimainimo2913
2 жыл бұрын
Finally someone that know where the issues are
@bilalmalikcoaching6273
3 жыл бұрын
You're back!!!
@wasababi
Жыл бұрын
Im so excited to try these out. My neck and back have been killing me. The muscles in my neck got weak from an injury 2 years ago and now i sit like a shrimp 🥲
@suejuede525
2 жыл бұрын
Very good instruction but I do not have a table to climb up on for exercise (2) .,?????
@ChaplinPerformance
2 жыл бұрын
Use the floor
@livinlavish2464
Жыл бұрын
Any weight training exercises u recommend ?.. I am aware that weight lifting can cause compression hence impeding the ability to expand .. what would u recommend if I am trying to keep on muscle
@ChaplinPerformance
Жыл бұрын
It’s more about having enough ability with compression and expansion. Recommendations would need to be tailored to you specifically for it to be useful. But a simple thing to work on might be trying not to use a lot of forward head/anterior neck contraction when lifting
@livinlavish2464
Жыл бұрын
@@ChaplinPerformance any chance you could explain the eccentric movement to help with military neck posture.
@Batcaveqq
Жыл бұрын
For the exercises that start at minute 5:30 , what is your recommendation for number of reps/sets? What is your source for the info? Thanks!
@ChaplinPerformance
Жыл бұрын
Hi there. Hard to say a number of reps or sets. That would be different depending on the individual. Source for the info? Hard to say. 10+ years experience?
@dennishackmann2871
2 жыл бұрын
Hey I just want to make sure I got this right. So you want to get the sternum up, but without arching your back. And to do that you increase the internal pressure in the Rib Cage, right? Does that mean doing TVA exercises to have a tighter core and more fluids beeing pushed in the rib cage would also help? Also thank you your videos are unbelievably interesting and helpful!
@ChaplinPerformance
2 жыл бұрын
Hi Dennis thanks for your question. I don't think you necessarily need to do TVA isolation activities, although it wouldn't hurt and could be useful. The rest of what you said is very much on-point with the exception of that we want to increase pressure in the abdomen so that the diaphragm can more effectively create **negative pressure** in the rib cage, which will drive expansion/air flow.
@dennishackmann2871
2 жыл бұрын
@@ChaplinPerformance Got it, Thank you.
@grantmastbergen849
2 жыл бұрын
Always hear about lengthening posterior neck muscles and strengthening deep anterior neck muscles. Anything on that?
@ChaplinPerformance
2 жыл бұрын
Hi there. I wouldn’t necessarily say length is what you should be focused on. Length is a function of shape of the rib cage and positioning of the neck, head and rib cage. Usually figuring out where the loss of motion is and restoring that is a better bet than focusing on a muscle length/strength mismatch.
@grantmastbergen849
2 жыл бұрын
@@ChaplinPerformance My loss of motion is definitely mid thoracic. Swayback posture with stiff kyphosis in the thoracic spine and foreword head posture. I’ve been working hard to fix it since it is muscular but I can’t seem to shake this. If I do certain things, rotation or run, my muscles get tight and painful. At what point do you push through the pain to make a breakthrough?
@Najain
Жыл бұрын
Have cure for tec neck ? I have hipercifose and 40 year old
@heartchakra2
2 жыл бұрын
How much pressure to be applied in pulling at the yellow band ?
@ChaplinPerformance
2 жыл бұрын
Just enough to get a little tension. The yellow band is really light so it should be more of a cue than anything else
@qwertyuh
7 ай бұрын
What do you think of chin tucks
@elizabethwomack4829
2 жыл бұрын
Good video! Might want to mention protecting lower back and flexing core in the second exercise; lots of people sag and then you just have lower back issues instead of upper back issues…
@ChaplinPerformance
2 жыл бұрын
Thanks for watching Elizabeth. I’m not sure I understand why you think someone would have lower back issues from not “flexing their core”
@elizabethwomack4829
2 жыл бұрын
@@ChaplinPerformance I am not insinuating that failing to flex/engage their core in this one exercise would CAUSE lower back issues, only that succeeding in doing so would help protect their lower back by helping to keep it straight and not sag. And some might not know that if they’ve never been in a tabletop position before so it might be worth mentioning when you are talking through the form and purpose of the pose. Especially since in our office worker, sit down world, tech/text neck often shows up with friends (like compressed spine and slipped disc) that are vulnerable in a tabletop position.
@ChaplinPerformance
2 жыл бұрын
I'd afraid I disagree with you. I do appreciate your opinion, though. This activity is almost completely unloaded from a spinal perspective. The vast majority of people with "compressed spines and slipped discs" have no symptoms with loaded activities of daily life. It is unnecessary to cue them to brace their "core" in the context of this movement.
@mounirhedjam4436
2 жыл бұрын
thank uu
@ChaplinPerformance
2 жыл бұрын
You are most welcome
@cassm4396
2 жыл бұрын
Hey thanks so much for this! When I do this, I feel my SCMs stretch, and I don't clench my hyoid muscles. However, when I try to push the top of my back into the space created as you say while wrappiing my scapular forward to relax into the position, I get a headache in the back of my head. I know you said this position should actually shorted instead of lengthen the levator scapula, so these headaches mean my levator scapula or suboccipitals or something are weak and taht this position is hard to hold? I also noticed that the headache gets a bit better when I look into the distance. Any tips? Thanks
@ChaplinPerformance
2 жыл бұрын
If the headache gets better when you move towards a position of cervical extension, that would seem to support your hypothesis that the muscles on the back of your neck are behaving somewhat eccentrically (perhaps excessively so) and that using a more concentric strategy on the posterior aspect of the neck might be a better option. I find that for people who tend towards a military neck posture or a forward head with loss of normal lordosis emphasizing concentric strategy while still maintaining a degree of upper back expansion seems to be a good combo. Hope that answer helped!
@livinlavish2464
Жыл бұрын
@@ChaplinPerformance what do u mean by emphasizing concentric strategy and keeping a degree of upper back expansion . Could u explain :/
@tommyholladay
3 жыл бұрын
Which resistance bands do you recommend?
@ChaplinPerformance
3 жыл бұрын
Bro!!! Therabands are chill but any straight or loop band will work. Keep the resistance low. Let’s catch up soon bro!
@ETRH6
3 жыл бұрын
I’ll try these out been struggling with this short of thing. Any recommendation on how many times throughout the day these exercises should be done?
@ChaplinPerformance
3 жыл бұрын
The at desk one could be as many as 4-5 short sets. I’d focus on that first before jumping to the next one. Getting the expansion back is important to reduce the steepness of the mid back. If you maintain that expansion, results will be more likely to stick once you progress to the next exercise. Shoot for 2-3x/day with the other exercise once you have a good feel for the posterior expansion.
@ETRH6
3 жыл бұрын
@@ChaplinPerformance awesome thank you! One other related question that I have is there any specific sleeping positions that make this worse and any that would help out?
@bilalmalikcoaching6273
3 жыл бұрын
Hey man, if we wanted to load movements to help the outcomes "stick" more, i.e in the gym. What would you be thinking?
@ChaplinPerformance
3 жыл бұрын
For the posterior expansion piece of it id say anything with a goblet style hold with that feeling of staying back between the shoulder blades. Heel elevation could help if we are talking squat/split squat. Then for the anterior expansion, a pullover variation in supine maintaining the posterior lower thorax into the ground, perhaps decline to create an inverted position. Also, single arm pressing at 90 degrees either upright with a cable or in supine with a moderate to lighter load making sure to maintain a comfortable breathing strategy. Arm bar variations also would work well. These would be specific to the individual but there are some ideas to play with.
@bilalmalikcoaching6273
3 жыл бұрын
@@ChaplinPerformance pwoarh, more than I hoped for there. Right, I see where the thought process is following in terms of the video and what you talked about. Thank you brother!! Will try these out on myself before ny clients to better understand
@ChaplinPerformance
3 жыл бұрын
Glad to give you some ideas. Let me know if you have any further questions. Thanks got watching!!
@AndrewHedlund100
2 жыл бұрын
My pecs are so tight and short and caved with trigger points it feels like they are gonna rip when I stretch them
@ChaplinPerformance
2 жыл бұрын
Maybe stretching them is not your solution then!!
@AndrewHedlund100
2 жыл бұрын
@@ChaplinPerformance Yeah I think I got a throw the iPhone in the trash for starters
@oemarboedi1900
2 жыл бұрын
Could text neck causing tinnitus and/or vertigo ?
@ChaplinPerformance
2 жыл бұрын
While it could be related, in most cases it is more than likely an issue with unconscious anxiety and an autonomic nervous system mediated “freeze” response
@oemarboedi1900
2 жыл бұрын
@@ChaplinPerformance I have had tinnitus and vertigo/dizziness for 5 years and none of the drugs have worked. x ray shows HNP in C5-C6, and I have text neck because I work a lot in front of the computer. I am going to try resistance bands for my text neck, and hope this will help for my tinnitus. Thank you for the very good video.
@ChaplinPerformance
2 жыл бұрын
Best of luck. Never can go wrong with exercise. Just remember to do it in a self loving way and realize that although you have some imaging for the neck, those changes are very much normal and do not necessarily result in the issues you are experiencing. I am confident you can see an improvement in your tinnitus through exercise, mindset and overall healthy lifestyle behaviors.
@ourmindzdj
2 жыл бұрын
I’ve been suffering with thoracic kyphosis & tech neck (as in aesthetically noticeable & daily chronic pain) since Sept 2020. It came on from a feeling of sudden impact when getting up from a computer chair and turning to the right - of which a suspected vertebrae alignment change occurred. I have been suffering slight vertigo (especially when I go from seating or laying to standing) as well as intermittent tinnitus ever since. In fact when the ‘incident/injury’ occurred I lost hearing in my right ear temporarily (about 15 seconds), as well as pain down both my arms to my ring fingers and since I experience a white noise that turns into a ringing out that fades away probably once a day but fortunately is extremely brief. I personally would say I am evidence that yes, thoracic &/or cervical positioning can cause both. Prior to this also I was extremely fit & healthy and use to actually compete to in physique competitions. I had never had problems with pain or noticeable shape of my spine until lockdown arguably and then the ‘incident’. I have had every scan possible, 3 bouts of physio with daily exercise regimes, change in sleeping position, an inversion table, have tried chiropractors with regular visits, weekly sports massages… there’s tons more too but just off the top of my head. So far I remain uncured but at least I am off my arse and back to life - even if it is with pain.
@wangpaul1924
Жыл бұрын
Thanks for this! could you also provide the research paper For your exercise, please?
@ChaplinPerformance
Жыл бұрын
Tell me you have no idea how rehab research works without telling me....
@2fastnfurious4u
3 жыл бұрын
shouldn't you tuck your pelvis in second exercise to engage hamstrings?
@ChaplinPerformance
3 жыл бұрын
Depends on your intention and on the individual. More hamstring does not always equal better. Although I am quite fond of them as a muscle group due to their influence on pelvic orientation.
@17anthony
2 жыл бұрын
I hate my posture I hate myself
@ChaplinPerformance
2 жыл бұрын
Sorry to hear that. Working on self acceptance can positively influence posture. This might be a good place to start for you!
@yonnydavis3304
3 жыл бұрын
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