So getting rid of your neck and head pain. So we're going to be looking at some specific work here on how you can finally put an end to that neck and head pain that you might experience even from spending long hours in front of a computer. Or even if you're just standing desk sitting isn't necessarily always the corporate all of this. But this is just going to be a brief introduction, where I'm going to go through the concepts here of what you're going to be looking at over these five to 10 exercises that you're going to be looking at here that I've created and time filmed here in San Francisco. Each exercise is very specific wording and terminology to help me guide you through this process so that you can help overcome your neck and head pain there. So please do follow through the exercises.

This is a little bit of the theory work behind that and how we're going to end up here. So, those of you that watch the introduction video of myself, you'll saw how I got to this point in my career where I realized that we needed to restructure the body. I can do that through therapeutic Clinical Massage, but I also needed to come up with a way, how do I teach that to my clients? And how can they retain the work that I'm doing, because I would do this great work that helps make them feeling more better and great. And then you always have friends or family that sour for massage or feel great for two days, and then it just came back again. And I realized that what was happening was they were they were still carrying the pattern, the dysfunctional biomechanical pattern that was causing the tissue to retighten again, so I kind of joke with them to save money, they should do these exercises, to help them maintain the work of progress.

But it just so works out that you can do these exercises without me having to do the massage work with you. And you can get a little bit slower, but you can get the same results as well and start to re re correct the cause of your pain. Instead of just working with the symptom. All the time. So I identified the four key typical patterns. And the ones in particular that relate to your head pain is the headline.

So you can see this, there's two that really go through. One is the head being limp or the second is kind of shoulder raised up, we're going to go through that in a minute. So the headlamp forward, then, essentially, you can see, let me get my little marker out here on this individual, that if you're lean forward, that's putting a lot of strain on the upper back on all that upper tissue there. So there's two ways that we can lean forward. One is that we're just kind of hunched forward like this. The second one is that we collapse our neck and head forwards in through this way, which you'll see in this middle image.

That's what's going on with those vertebrae there. But there's compression in in through that area. So as a sphere of screen for a second. Looking at this as far as vertebrae is concerned, if we're essentially just this vertebrae running up through the body, looking at these top vertebrae up through here, now you're compressing all the way through these vertebrae here as you lean forward. Now, these models aren't the greatest because the spine isn't straight like this, but I want to use it as an example, you can see the discs here in between the vertebrae. If you are compressing forward like that, see how you're pinching in through the back, and then you're pushing in through the front here.

So that's where we can start to get disc degeneration in through here. We're all going to have a natural amount of distinct disc degeneration, but we're going to speed things up. And that's also where you can pinch nerves through there and start getting pain running down the arms that those of you that are unfortunate enough to have experienced that. So one is just kind of being like poor like this. The second is looking into the computer screen compressing in through here. And you can see on the on this image here that all the muscle tissue is running up into the back of the neck there.

So if your head is forward like this, all this tissue is having to try and tense and contract in order to protect your head because the body wants to protect our spinal cord here this is kind of the HQ depending on your perspective of things but physiologically, we're looking at the headquarters as being this spine and the brain there. I could delve into what a cerebral spinal fluid but I'm trying to be quick with this with this video. So you could imagine that this this tension is all pulling up in in here through the neck. So if we're like this, then that's tugging and pulling a lot of tension through there that leads up into the head. And if we're collapsing our our head forward like this, now we are shortening all this tissue coming in through here in here. So, all the time we're recreating these patterns if you're not dressing, addressing a, the biomechanics itself, or be the muscle tissue that's formed around in that pattern, right.

So that's how you're gonna get long lasting results is if you don't do that. So we've already kind of talked about this typical symptoms that you might be experiencing with neck and head back, pain in the neck. Pain in the upper back, as you showed in that previous I showed in the previous image about the discomfort with the tissue, their pain at the base of the skull, I showed you in the image that the head is connecting in through here that the muscle tissue is connecting in the back. So if that's pulling and tugging down through here, then you're going to have an issue with that with that tissue. Temporal frontal headaches, this is because the factual line you can't see it greatly here. But the one reason why I put these posters up is this is more kind of the new science as what we're looking at and you can see On this image down in through here, that the, the posterior fascicle line that's traveling up, it's coming all the way up into the back of the head there and grabbing.

So a good example of this is to use a physio band. And you could imagine that if it's attached at the base of the skull into the shoulder there, if you are leaning your head forward like this, then that tissue is all pulling in through there. And I guess another easy example is that if it was attached, this is kind of awkward, but if it was attached in through here, and he imagined this is muscle tissue running up. Now if you put strain torque or tension on that tissue, you're really going to notice that as far as pain or discomfort is concerned, so possible shooting pain down the arms, like I talked about before, as far as compression in through the disk. So with the show Orders raised up is very similar in the fact that we are creating tension in through here. If we're raising the shoulder, we're using tissue like levator scapulae through here that I'm highlighting, that is that staying contracted the whole time.

So, what that's gonna do is you can kind of see the tissue travels up, up into the neck here. So if you are over contracting that tissue for long periods of time during the day, you're going to experience pain and discomfort through overuse and misuse of that muscle tissue. And typical symptoms for that is pain running up the back of the neck, pain at the base of the skull headaches again, and a knot or trigger that is located roundabout in through this area here. Now for this program, I really could have just left you with the head being We'd like this. But I find that someone might correct this positioning, but they're still like this. And they still have these tension.

There's tension running up in through here. And then the tension runs over the top, just like what we talked about with Tom Meyers anatomy trains. So in order for it to be complete, I did want to include both of those, if you decide you just want to do the first half, if you find that this is your issue, head leaning forward, that's fine. Just stick with that. follow through with those programs with those exercises. If you find maybe after six weeks or so that it's still not doing what you want it to be doing.

Now you can think about addressing shoulder you might know that you do this and this, so feel free to do them both at the same time. But you really can just focus on the pedaling forward exercises for now, and then feel about doing the shoulder leaning up, but I did want it to be a complete program. For those of you that are experiencing, I have people that maybe they just have a mild headache or neck pain of some people that can't get out of the house because they're in so much pain. So did want this program to be able to address both of those individuals that are in need. So that's why it's a little bit more in depth and comprehensive. So stick to what you can do and what you can achieve.

And that's fine. So essentially, the way the course is going to be structured is I found that there was five key components to better posture in order to correct what's going on in through here and then through the shoulder. The The first one is awareness. If we're not aware of a problem, then how can we start to work with it and address it. And then strength component, having to re strengthen the body and restructure the body, a stretched component to really lengthen what's going on tension wise, self massage, so that you can release some tension that's more effective through massage than it is through stretching, and then a mobility component. So you're now about to start the exercises.

I'm going to have a short introduction to each exercise before you do it. So don't worry, I'm not leaving you in the large now to deal with the exercises. So I look forward to seeing you with the first exercise which is awareness.