Category: Health Tips

An astonishing 68% of adults have damage in their discs, or cushions, between their cervical vertebrae. This is referred to as cervical disk degeneration. If you don’t have it now, you will likely get it unless you are involved in a neck mobility program. An early sign of this might be noticing a popping or cracking sound, known as crepitus, when you rotate your neck.

This noise can occur due to the movement of joints, ligaments and tendons in the neck area. Some people might feel a grinding sensation, which could be due to the friction between your bones or cartilage.

When the disk between your cervical vertebrae shrinks as you age, it can lead to pain, stiffness, or even nerve-related symptoms if your disk affects nearby nerve structures.

Although I had no symptoms, I suffered from degeneration of my 5th and 6th cervical vertebrae when I was in my early 60s. As far as I know, there are no exercise programs to prevent this, which is why I created one for you.

I have several dear friends who are chiropractors and seven years ago I started seeing one regularly to address this condition. The treatments and the exercises they advised seemed to halt the progress of the condition, but I wasn’t pleased that it wasn’t completely resolved. I also noticed that I had sounds that occurred when I rotated my neck and was always concerned that it was related to cervical degeneration.

After I started working with Bahlon, I began to appreciate something that a chiropractor friend had told me and has stuck with me ever since: “Motion is the lotion.” I love that statement because it is simple, accurate and precise. When we fail to move our body in the ways that it was designed to, over time, we will lose the mobility that we all had as children.

The following exercise is a perfect illustration of the creativity that is possible once you are reconnected with yourself. The potential of what you can create is nearly mind-bending. Creativity is different for each of us and typically related to our passions. In my case, I had been struggling for three months trying to identify a set of mobility exercises that could restore my structure to that which I experienced as a child.

How I Created This Exercise

In mid-January 2024, I woke up at 11:11 PM. I was tempted to go back to sleep because it was far too early to wake up even though I went to bed at 6:30 PM. I recognized the number was a sign for me to get up and respond to the intuition that I was being given, and I’m glad I did because that was the morning that I created this neck exercise program that I later revised to the one below.

Over a few weeks, I began to understand that rotating my head in different directions was key to restoring its vitality, so I played around with adding and subtracting different modifications. This specific set of cervical mobility exercises has never been previously identified. Novel features include the integration of active isolated stretching with the near-infrared Light Magic bulbs.

I later came to realize that cervical mobility is not just about getting your spinal segments to move and rotate as much as they can, but to increase the strength and flexibility of supporting neck muscles. This is because tight neck muscles radically limit the movements in all planes of your cervical vertebrae. This would Include flexion, extension, rotation and side bending.

The objective of these exercises is to restore natural movement in your cervical spine, which is diminished for most of us due to lack of use. This is a perfect illustration of the “use it or lose it” principle.

Regularly practicing these range-of-motion exercises is crucial. Without them, there’s a high likelihood of losing your neck mobility. Consistent exercise is key to maintaining the health and flexibility of your cervical spine.

When combining these exercises with near-infrared light therapy, it’s important to understand the positioning relative to the light source. Specifically, when performing exercises in front of the light(s) and tilting or extending your head backwards, the light directly illuminates two crucial glands: the thyroid gland in your neck and the thymus gland beneath your breastbone (sternum).

This exposure to specific light frequencies significantly benefits these vital organs by promoting their repair and regeneration.

Addressing the Most Common Degenerated Cervical Disks, C5 and C6

To prevent degeneration of these discs, it’s vital to engage them in their available range of motion. Additionally, for those who already have some damage, certain movements can help in reversing or alleviating this deterioration. Ensuring regular movement in this area of your spine is crucial to preventing the degeneration of these commonly damaged spinal discs.

To introduce movement into these discs, start by rotating your head to one side while keeping your posture upright. Then, move your head forward as far as possible, effectively bringing your chin towards your chest and then extending back. After reaching the limit of this motion, rotate your head slightly — about an inch or two — and repeat the movement.

Continue this process, gradually rotating your head through various angles, covering a semi-circular motion across your upper torso. Aim to achieve this up-and-down movement in about 10 different positions to ensure a comprehensive range of motion for these cervical vertebrae.

Then rotate an inch or so to the other shoulder and repeat the process. Continue to rotate across your body so that you’ve moved your neck up and down in about 10 different positions covering the entire circumference over your upper torso. You can then reverse the direction and repeat a few times back and forth.

Integrating Active Isolated Stretching

Active Isolated Stretching (AIS) relies on the principle of reciprocal inhibition, which is the process where the contraction of one muscle (the antagonist) leads to the relaxation of the opposing muscle (the agonist). This neurological event is mediated by the nervous system and is a fundamental concept in kinesiology. Here’s how it works step by step:

Contraction of the antagonist muscle — When you perform AIS, you actively contract the antagonist muscle. For example, if you’re aiming to stretch your hamstrings (the agonist), you would contract the quadriceps (the antagonist).

Neural communication — The contraction of the antagonist muscle sends a signal through the nervous system to the spinal cord. This is due to the activation of the muscle spindles, which are sensory receptors within the muscle that respond to changes in muscle length and speed of length change.

Reciprocal inhibition activation — In the spinal cord, interneurons receive the signal from the muscle spindles of the contracting muscle. These interneurons then activate inhibitory neurons that connect to the motor neurons of the agonist muscle.

Relaxation of the agonist muscle — The inhibitory neurons release neurotransmitters that bind to the motor neurons of the agonist muscle, causing them to reduce their firing rate. This decrease in neural activity leads to the relaxation of the agonist muscle.

Increased stretch potential — With the agonist muscle now relaxed, it can be stretched more effectively and safely. The stretch is held for only about 2 seconds to prevent the activation of the stretch reflex, which could counteract the relaxation.

Repetition for effectiveness — The AIS stretch is repeated several times, with each stretch going a bit further as the muscles warm up and the nervous system adapts, allowing for greater range of motion over time.

It’s important to note that the stretch reflex, which is a protective mechanism against muscle tears, is avoided in AIS due to the short duration of the stretch. The stretch reflex typically activates when a muscle is stretched too quickly or too far, but since AIS involves gentle and controlled movements, this reflex is not triggered, allowing for a more effective stretch that enhances flexibility and mobility without causing muscle tension or injury.

Integrating the AIS principles into mobility medicine allows you to rapidly increase your progression and reach your end goal as much sooner.

Benefits of Maintaining a Flexible Neck

There are many potential benefits of these exercises, as having a flexible neck will:

Reduce pain and tension — Regularly stretching and maintaining flexibility in the neck can help alleviate pain and reduce muscle tension. Tense neck muscles are often the source of headaches, and improving flexibility can decrease the occurrence of tension headaches and neck pain.

Improve your range of motion — Good neck flexibility contributes to a wider range of motion. This is essential not just for daily activities that involve turning and tilting the head, but also for maintaining balance and coordination as you get older.

Enhance your posture — Neck flexibility exercises can strengthen the muscles that support proper alignment of the neck and spine. Improved posture, in turn, can reduce your risk of chronic conditions related to poor spinal health, including degenerative disk disease.

Promote blood circulation — Flexibility exercises improve blood circulation in the neck area, which can facilitate the delivery of oxygen and nutrients to your brain and other essential parts of your body. Enhanced circulation may also aid in the recovery and health of your cervical spine.

Prevent injuries — Flexible muscles are less prone to injuries. By maintaining good neck flexibility, you can lower your risk of strains or sprains in the neck area, which are common issues that can lead to more severe health problems if left unaddressed.

Support nervous system health — Your neck houses pathways of nerves that supply different parts of your body. Maintaining flexibility in the neck can help ensure these nerve pathways remain unimpeded, supporting overall nervous system function and reducing your risk of nerve-related conditions.

Improve your sleep quality — Neck discomfort is a common reason for sleep disturbances. By enhancing neck flexibility and reducing tension, you may experience better sleep patterns, which is crucial for overall health and well-being.

Enhance overall quality of life and health span — Maintaining overall physical flexibility, including in the neck, contributes to a higher quality of life and may support healthier aging by enabling continued mobility and reducing the impact of age-related musculoskeletal degeneration.

Important Tips

It’s important to approach neck flexibility exercises with caution, especially if you’re experiencing neck pain or have a history of neck issues. Before performing neck stretches, it’s a good idea to warm up with gentle neck movements, like nodding and turning your head side to side, to prepare your muscles.

Maintain normal breathing throughout the exercises, as this helps relax your muscles and increase the effectiveness of the stretches. Never push into pain. If you experience discomfort beyond a gentle stretch, stop and consult a healthcare professional. For best results, incorporate these exercises into your daily routine.

Consulting with a healthcare professional or a physical therapist before starting a new exercise regimen is advisable to ensure that the exercises are safe and appropriate for your specific health situation. That said, below are four simple and gentle neck exercises that are appropriate for most people, demonstrated and explained by chiropractor Peter Martone.

Lateral Bending Exercise

Performing lateral bending exercises for neck flexibility can help improve mobility, reduce stiffness, and decrease the risk of neck pain. Here’s a step-by-step guide to perform this exercise. Always ensure you move gently to avoid any strain or injury.

Occipital Exercise

The occipital neck flexibility exercise is designed to enhance the mobility of the upper cervical region, specifically where the skull meets the spine. This exercise not only challenges the range of motion but also strengthens the muscles around the neck. Here’s a step-by-step guide to perform this exercise safely and effectively:

Eight-Point Isometric Exercise

The eight-point isometric exercise is designed for cervical strengthening and tension release through isometric contractions in eight different neck positions. This exercise aims to stimulate mechanoreceptors in the neck, which can help release tension.

Isometric exercises involve muscle contractions without movement, effectively strengthening muscles without straining joints. Regularly performing these exercises can lead to improvements in neck mobility and flexibility. Here’s a step-by-step guide to this exercise:

Figure-Eight Exercise

The figure-eight exercise is a comprehensive movement that incorporates various ranges of motion to strengthen the neck, improve balance and proprioception, and enhance overall mobility. This exercise can help you maintain or improve your neck flexibility and prevent degeneration. Here’s a step-by-step guide on how to perform it:

Start with one or two figure eights and gradually increase the number as you become more comfortable with the exercise. As you improve, experiment with drawing smaller and larger figure eights to challenge your neck muscles and balance further.

If you experience any pain, especially when extending your head back, lessen the extent of your extension to a more comfortable range. If you feel dizzy at any point, stop the exercise. It’s important to listen to your body.

Consistency Pays Dividends

In conclusion, incorporating the lateral bending, occipital neck flexibility, eight-point isometric, and figure eight neck exercises into your daily routine can significantly enhance your neck flexibility, strength, and overall health.

These exercises, designed to challenge your neck’s range of motion, balance, proprioception, and strength, are instrumental in maintaining a healthy cervical spine. By regularly performing these movements, you can expect to see improvements in flexibility, which is crucial for reducing pain and preventing injuries.

Additionally, these exercises contribute to better posture, alleviate tension headaches, and may help in mitigating the onset of degenerative neck conditions.

Moreover, the benefits of neck flexibility extend beyond physical well-being. Improved balance and proprioception, fostered through exercises like the figure eight neck movement, enhance mental sharpness and body awareness.

So, whether you’re looking to alleviate existing neck discomfort, prevent future issues, or simply maintain a healthy, active lifestyle, these exercises offer a comprehensive solution.

Remember, consistency is key to reaping the full benefits of any exercise regimen. Start slowly, listen to your body, and gradually increase the intensity and duration of your exercises as your strength and flexibility improve.

By prioritizing neck health through these targeted exercises, you’re investing in a foundation of strength and flexibility that will support your overall health and well-being for years to come.

When you dead hang you use gravity to create space in your shoulders that are typically more compressed from modern-day lifestyle. This opens up muscles around your shoulder — like the lats and chest — that can commonly become stiff from sitting at a computer. This movement can literally reshape the bone surrounding your shoulder to make more space in the ball and socket joint so your shoulder can move more freely.

This movement also increases your grip strength, which is one of the biggest predictors of mortality. If done correctly, it can actually make your shoulders and core stronger and more resilient, giving you more strength and athleticism throughout your entire body.

If you’re new to this exercise, you may initially hang for only a few seconds. With regular practice, you will aim to gradually increase the time spent on your regular practice of this exercise. I like to do it first thing in the morning after waking up and before I go to bed. I also integrate it into my resistance training.

General Recommendations on Duration

A good target hang time is 90 seconds for men and 60 seconds for most women. Though longer durations are possible, it’s more beneficial to aim for shorter, more frequent sessions. A total daily hang time of 3 minutes is an excellent goal.

While there’s substantial benefit in accumulating 3 minutes of dead hanging time per day, aiming for a continuous hang of 1 minute for women and 90 seconds for men, repeated twice daily for men and three times daily for women for a total of 3 minutes is a far better goal. I typically dead hang for two minutes twice a day. Seeking to work my way up to 3 minutes as a personal challenge.

The longer dead hanging time significantly enhances muscular strength in your grip and hands compared to shorter, more frequent sessions. Initially, breaking it up into smaller durations may be necessary for most people starting out. However, as you progress, you’ll find it increasingly feasible to comfortably maintain the hang for the full duration — either 1 minute for women or 90 seconds for men.

This duration should suffice for general fitness goals. Nevertheless, for those who are particularly competitive or ambitious, consider challenging yourself further by extending the time. Aim for longer holds like 2 or even 3 minutes, depending on your strength and endurance levels. That said, hanging longer than 3 minutes is unnecessary and may be counterproductive.

Recommended Setup

The dead hang is a simple exercise that requires little equipment. Here are some general tips and suggestions for getting started.

Setting up — Use an overhead bar, like a pull-up bar, which can be easily purchased online.

Bar height — The bar should not be so high that you need to jump to reach it, as this could shock your shoulders. Ideally, you should be able to reach the bar on your tiptoes.

Using a stool or chair — If needed, use a stool or chair to help you reach the bar comfortably.

Exercise caution — The key precaution is to avoid straining your shoulders.

Performing the dead hang — Simply grab the bar with palms facing away from you and hang, keeping your body still. Hold on to the bar until your grip starts to fatigue. What you will notice is that the bar will gradually slip away from your hand grip until you can’t hold on any longer. This is a sign that you have reached your limit. For many this will be 10 to 15 seconds when starting out.

Progressions — To accelerate your progress, consider placing your feet down for assistance to make it to the full minute. Some may need to start with their feet down the whole time and that’s completely fine. As you build up your strength for the full 60 second hang, you can intermittently lift your toes off the support and then place them back down gradually decreasing the assistance time until you are able to dead hang for a full minute without any assistance.

Gradually increase your hang time — Ideally work up to a total daily hanging time of 3 minutes done over as many times as you need to get there.

https://articles.mercola.com/sites/articles/archive/2024/03/29/dead-hang.aspx