Upper CERVICAL SPINE STABILIZATION: Best Exercises for CRANIOCERVICAL Instability | C0-C1 and C1-C2

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UPDATED VERSION with more reps and better view of hand placement at a slower speed: • Upper CERVICAL SPINE s...
These are excellent, gentle exercises for strengthening the muscles that support the upper cervical spine at the occipito-atlanto-axial joints (C0-C1 and C1-C2) and posture correction to maintain neutral spinal alignment. Be sure you are doing all the exercises with good posture.
Timestamps:
0:00 Intro
1:06 Posture Correction
1:59 Chin Tuck/Cervical Retraction
2:40 Chin Tuck with Head Nod
3:21 Isometric Flexion Strengthening
4:14 Isometric Retraction Strengthening
4:45 Rotation with Chin Tuck/Nod
5:59 Deep Neck Flexor Training
Essential Related Video Links:
Posture: • Standing Posture Cues ...
Cervical stabilization: • Cervical Spine Stabili...
Cervical Stab Part 2: • CERVICAL SPINE STABILI...
Lower Cervical Stabilization: • Cervical Stabilization...
Cervical Spine Playlist: • Neck Pain Relief and C...
Groove EasySleeper Pillow Review: • Will the Groove Pillow...
Please leave questions or comments below and I'll get back to you. Thank you for clicking the thumbs up button and subscribing to the channel! Every like and subscribe helps RU-vid promote the video for other viewers who could benefit from this video. Click the notification bell to stay current on new videos.
** This content is provided for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Please consult a healthcare provider for guidance about any specific medical condition and before doing anything contained in these videos. The viewer is solely responsible for all outcomes of the use of this material.

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25 июл 2024

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Комментарии : 202

@Sopranoscrew.311 Год назад

I was in a car crash a couple of months ago. After being checked out by a doctor and cleared, I have been having extreme tightness in my face, shooting pains in my head to neck, sharp pains in the back of my head etc. I did these exercises yesterday, and felt a LOT better. On an interesting note, I have been dealing with horrible depression as of late. Extreme sadness. Yesterday, for the first time in forever, I actually felt better mentally. Like, I was in an upbeat mood for the first time in a long time. This video was literally a godsend.

@MovementFunction Год назад

NJ RocknRoll, I'm thrilled to hear that the pain and tightness you've been feeling is getting better AND that your symptoms of depression are improving, too!! Reading that you were in an upbeat mood the other day for the first time in forever made me smile!! This is why I'm posting these videos. Thank YOU for giving me an incredible boost and sharing your experience with others. Keep up the great work with these exercises and I hope your mental health continues to improve as well!! All the very best to you!

@pjj9491 Год назад

Pain makes us decreased.....;(

@Sorter_123 Год назад

It is the entrapment of the brainstem passing through your Atlas vertebra that caused the sadness , in addition to pains , i guess those chin tucks released some of what the crash has entrapped.

@melodyebuskin5490 Год назад

@@Sorter_123 same with vagus nerve which controls a lot of functions in our body. Suki Baxter on YT has some great exercises to stimulate the vagus nerve.

@Rob_2002_NCAA_Champion Год назад

@@Sorter_123 are you here to tell me more?

@wendyvillasenor8671 7 месяцев назад

Can’t wait to try I’ve been having all kinds of symptoms and digestion is so bad … I turn my neck and I feel like my heart wants to palpitate. I stand and I feel faint and rocking

@thehumanpractice2985 Год назад

For future self reference 1:06 posture correction Base posture for cervical training 1:42 Chin tuck 5 reps, 3 sec~ hold 2:40 head nod 5 reps, 3 dec hold 3:22 isometric nod 5 reps, 3 sec hold 4:12 isometric retraction 5 reps, 3 sec hold 4:40 chin tuck & nod rotation 5 reps, 3 sec hold 5:58 deep flexor neck activation 10 reps, 5 sec hold

@reflux043 6 месяцев назад

These timestamps are already in the description!

@thehumanpractice2985 6 месяцев назад

Not that specific though, @@reflux043

@AK-jy6fw Год назад

Amazing! Extremely grateful! 🙏

@alejandroungaro4488 2 года назад

THANK YOU VERY MUCH!!! 👍👍👍 This is so useful, so simple and safe!! And you are very kind, so nice to listen to. 🙏

@krispi7109 Год назад

So helpful for my POTS and EDS. Thx!

@carlam7674 3 месяца назад

Thank you! I’ve had pots symptoms for years and this helped immediately!

@berlindaarmijo9251 Год назад

Wow, that really did help. I have congenital torticollis and scoliosis. I am now 60 and having some problems with my cervical. Today is my first time I've watched your video. TY🙏 very much. Your time is very much appreciated. I have been going to physical therapy for 3 weeks which has helped me out very much also. Thanks, again.

@gman9148 Год назад

That really helped, Thank you!

@Bexatronica1 3 месяца назад

Thank you - really appreciate this

@emilyjeanentwistle6898 3 месяца назад

Thank you! When performing along with you, I got immediate relief and the sense that I was holding my head properly for once. I had a brain stem stroke many years ago, which affected CN8 thru CN11 plus parts of the brain stem & brain itself. My neck & shoulders were frozen for months afterwards, and never returned to normalcy. The vagus nerve issues have been chronic. I think now that I have learned about cervical instability I have a chance of calming all of this down. Bless you for sharing this info - it is amazing to me that no one taught me this as a part of my healing.

@birdseyetarot 10 месяцев назад

great! I find that if puts their tongue to the roof of the mouth and seal it with a swallow to make a vacuum and jet the chin slightly forward, chin tucks are more effective and feel more supported.

@JulenneEsquincaTapia 4 месяца назад

Thanks so much I have been feeling horrible with my cervical instability

@andrewpotter3995 2 года назад

Thank you for all your help

@MovementFunction 2 года назад

You're welcome, Andrew! Thank you for all your comments and feedback!

@lianam3262 Год назад

Thank you for your kind help 🙏 You look like a great Professional and good Human being , dear .God bless 🙌 you 🙏 ❤️ 🇳🇿 I' ll share your videos with others.

@MovementFunction Год назад

Lianam, I'm glad you are finding my videos helpful! Thank you for your comment and blessings. And thank you for sharing my videos with others who can benefit. All the best to you!

@obscurityj 10 месяцев назад

Awesome thank you

@handmaiden4yah Год назад

Thank you.

@redbrick9634 4 месяца назад

I think the last one is the most helpful. It seems to pull my head down snug.

@Deadlift750 2 года назад

Thank you

@raiwiki 2 месяца назад

Thank you, very good !!! 👍🏽👍🏽👍🏽🙏🙏🌞

@SharonMarieMonAmi 8 месяцев назад

Wow, your exercises helped me through the most awful day that I’ve had for a long time. I’ve had three fusions in my cervical spine, I was at the computer all day long doing something important and started having muscle spasms in my neck, back, face… and my upper cervical was so sore. I did your exercises and was able to get through the rest of my day with minimal pain or spasm. By the time bedtime got here I felt great. Thank you so very much for sharing this.

@JulenneEsquincaTapia 4 месяца назад

How have you felt with the fusions?

@sap1en 2 года назад

Thank you for all the exercises about stabilization. You cover this topic more than anyone else.

@MovementFunction 2 года назад

Raz, you're very welcome! Glad you found my channel!

@AdamGoodson 2 года назад

Agreed! It really helped me after doing 5 minutes of the stretches. Coming back to this video for sure

@pweetypoo 7 месяцев назад

I tried this. I hope it works long-term.

@filx5466 Год назад

You Are The best

@swesolowskaborowy Год назад

I suffered trauma and have been dealing with the worst anxiety, pain and depression ever in my life. I have found these exercises easy to follow and calming my mind. Thank You. You have such a lovely soothing voice:-)

@politedemons 9 месяцев назад

same. i cant imagine living with this pain the rest of my life. i feel almost hopless about the future

@privateinformation784 Год назад

This video is so incredibly beneficial for us!! Wow I’ve been doing these exercises for three days and all my pain is gone in my upper neck!! As an older massage therapist, I didn’t realize how much isometrics can help the neck!! I’m going to keep this and share it with my clients!! Thank you for your work and sharing! 😀

@MovementFunction Год назад

Wonderful!!! So glad the isometrics helped you and thank you for sharing with your clients to help even more people improve their health! 😄

@wba70 7 месяцев назад

I am going to try this I have blurred vision when reading without any glasses but suffer from sore neck around c1-c2 , I also get a vagus nerve irritation cough on occasions. I was pruning heavily some trees today and stopped for lunch went to local café and could see the menu text without my glasses then noticed I could read the phone text which I have not been able to do without glasses for a long time. This effect wore off in the afternoon and my neck was tight and sore from all the looking up but clearly looking up initially released some pressure on the nerves so this has driven me to try and see if stabilizing works,

@michaelaonfire 13 дней назад

Can you please put out some beginner core stability excercises? Your videos are so helpful! This one has improved my 8 neck issues more than actual in person therapy. I really struggle to find core excercises that don't strain my neck & shoulders

@pde022 Год назад

Great exercises. Thank you for explaining how to do the chin tucks n the neck flexor exercises so nicely. I have C1-C2 instability..Will this help in further stabilization and the need for fewer chiro adjustments ?

@MovementFunction Год назад

Yes to both. The exercises will help stabilize the area and decrease the need for chiro.

@lale771 3 месяца назад

Hi I am so appreciated for your kindness and support ❤ I had whiplash accident, I have suspecting cervical instability. This exercises help reducing my symptoms effectively. Is this some kind of sign that I have cervical instability?

@bowser2005 Год назад

Thank you for this video. I always suspected I had some issue with my C1 and vagus nerve irritation. When I started doing these exercises I had significant relief of my palpitations and chest/back pressure (I've had numerous EKGs, all normal). I'll ask my doctor for a referral to physical therapy. I'll also see if I can get some xrays of my neck.

@aliyaf9869 Год назад

Do you have neck cracking?

@zakyvids6566 Год назад

@smokinggotter how’s re you any updates please

@jackiesicilian5720 5 месяцев назад

Cervical instability?

@darrenwray285 11 месяцев назад

Hi Elizabeth (@MovementFunction), I'm wondering if you have an opinion about the effectiveness of Atlas Orthogonal treatment - a relatively new, safe and gentle mechanical method for treating craniocervical instability? Do you think it is likely to be a good long-term solution or a temporary fix at best? Kind regards 🙂

@myhendry Год назад

I have neck pain and digestive issues like bloating and diarrhea. went for tons of medical examinations like X-Ray, MRI, Ultrasound and the tests were fine. Only diagnosed cervical spondylosis. I went for bone setting. It helps for one to two months then the problem comes back again! I watched videos online and some says cervical instability can lead to those medical issues im facing? I hope the exercises you recommended here will help alleviate my health issues. thanks a lot of the videos :)

@MrsPaulaTorres Год назад

Did you do DMX ? See Caring Medical

@xbextox9399 5 месяцев назад

Going through exactly the same thing, I think it’s my c1/c2 how did your issues turn out?

@evastarmanova9318 8 месяцев назад

I'm having problems with cervical spine for about 4 years, after an injury.My head spins 24/7 a bit as if I fell like I'm moving or floating on a boat.But when i sit,lie down(mainly on my back) everything gets worse.Or when i somehow move my neck stupidly and my head gets confused.It got worse 3 months ago,because i moved my neck stupidly during yoga(until that moment,everything was 100% better then this now).I'm going to rehab in a week so I'll tell him everything.I just want to ask if you know what kind of problem is it.

@Themovieguy1992 9 месяцев назад

Thank you so much for this! Question - are these exercises strengthening the suboccipitals, or stretching them? I was told by my doctor I should do exercises that strengthen the muscles in the back of my neck and not make them looser.

@MovementFunction 9 месяцев назад

These exercises strengthen the deep, stabilizing muscles all around the cervical spine. These exercises do not stretch the muscles.

@The.Sisters.Palette 11 месяцев назад

Great video! I was wondering if these excersizes are safe if I am experiencing chronic suboccipital neuralgia?

@MovementFunction 10 месяцев назад

They are safe to perform. I suggest starting with very light resistance and pay attention to how your body feels. Stop if you experience any pain, numbness/tingling, headaches, etc.

@matthewcullen3486 Месяц назад

What if you have a locked up pelvic floor in addition to upper cervical instability?

@asifmomin5752 2 года назад

Thanks for sharing! One quesition: can these exercises help to realign c0 c1 c2? If yes how long does it take approx?

@MovementFunction 2 года назад

Asif Momin, these exercises might help realign C0-C2, depending on the situation and the severity of the malignment. Every individual is different and I'm not able to speculate how long it might take.

@Humanh8red 5 месяцев назад

I have severe migraines and constant switching headaches from temple left to right daily. Eye pain and back of eye pain. Seems like it’s related to my neck. I’ve never been in an accident though. Idk how this happened 😢

@veronicam.7484 7 месяцев назад

Is it possible to have sudden pain and tightness in this area? I have not suffered an injury and I’ve been checked out by MDs who think I just strained it. Honestly I’m afraid to go to a chiropractor right now as I’m sooo tight. Been going on for weeks. 😭

@natalieadis6852 2 года назад

Are these exercises suggested for a mild case of cervical stenosis on the left foraminal c6-c7?

@MovementFunction 2 года назад

Natalie, my video focused on exercises for cervical spine stenosis would be a better resource for C6-7 foraminal stenosis: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-NJYpx2zKM_A.html. The exercises in this video wouldn't be terrible but the other video shows exercises that would be more beneficial.

@ImRonBurgandyy Год назад

Thank you Doctor! My migraine instantly went away! God bless you! Quick question. Is there a specific pillow you recommend for tight posterior neck muscles.? Aaron

@MovementFunction Год назад

You're most welcome, Aaron! I think the best pillow is one that offers support to take up the space of the curve of your neck without pushing your head up. I recently posted this review video of the Groove Pillow: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-Kg5T0cYg74M.html. And this video covers pillow support and sleep position: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-GkNecgt1NjM.html. All the best!

@thesorensens4849 19 дней назад

Do you need to have adjustments first to realign the neck or will the exercises help realign?

@edwardchen5266 Год назад

Are these exercises helpful if one has an increased ADI (Atlanto-dental-interval) do to a lax transverse ligament?

@MovementFunction Год назад

Yes. Be sure to start with small amount of movement and few reps, then increase gradually.

@gabriellabenenati 11 месяцев назад

How long would you say it takes for exercises to reduce symptoms like brain fog, exhaustion, neck pain? Are there any exercises to help with the trapezius tension (my shoulders want to come up to my ears, but I don’t want to over stretch my neck with the instability). THANK YOU 😊

@MovementFunction 11 месяцев назад

While the response and healing time is different for everyone, typically it takes about six weeks to see improvement. I suggest doing gentle scapular retraction (shoulder blade squeeze together in the back and down toward back pockets) to relieve trapezius tension. Maintain midline posture (no forward head posture) and keep the motion small with low intensity. Lots of repetition spread throughout the day will help change the habit of the shoulders creeping up to the ears. You are welcome. All the best!

@DennisMC1974 6 месяцев назад

❤❤❤❤

@lw7654 Год назад

Hi Beth, thank you for these exercises. I am pretty sure I have cervical instability I do have stenosis. My instability though I believe is being caused by my thoracic/scapula area. Those muscles are not doing their job so my neck muscles, levator scap and upper traps are doing the work for them. They’re constantly contracted, mostly left sided. It is affecting my brachial plexus also. I hVe two questions, if I don’t but sure I do but if I don’t would these exercises be good for cervical stenosis also? I think they would but just want to make sure. Second question, I’ve tried every exercise, well alot to strengthen my shoulder stabilizer muscles to no avail. Something is inhibiting that. Do you have any exercises I could do for that w/o the upper traps being irritated more? It’s become a vicious cycle. I just know that my issues are not caused by my stenosis or cervical instability, I believe the shoulders /off the counter thoracic area is not doing their job and that’s creating such a pull in tug-of-war with my neck.

@MovementFunction Год назад

Hi L W. Yes, the cervical stabilization exercises in this video would likely be helpful for you. The lower cervical/upper thoracic stabilization exercise video would also be great (better?) as it includes scapular stabilization. ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-ccFXfeRSoLo.html. I also recommend my shoulder stabilization video: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-CP9lFVMg78o.html. All the best!

@lw7654 Год назад

@@MovementFunction thank you!

@susandavies6485 11 месяцев назад

This video is really good but can you tell me where to find the one for the rest of the cervical spine? I’ve been diagnosed with spinal instability at C5. I originally presented with chronic migraine and was treated with Botox. This probably wasn’t the best idea for an underlying neck problem and I want to build the strength in my muscles before I have surgery. A surgeon has suggested an anterior cervical discectomy and I want to get my muscles in the best condition possible before I go for that. Thanks.

@MovementFunction 11 месяцев назад

Susan, here are the videos for cervical spine stabilization. Entire cervical spine: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-2fTvfpcSdX4.html. Part 2 (more advanced): ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-Hjpcyx4rJ1Q.html. Lower cervical stabilization: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-ccFXfeRSoLo.html

@susandavies6485 11 месяцев назад

Thank you very much.@@MovementFunction

@Guerrillazzz 2 года назад

Hi there would you consider NUCCA or prolotherapy for heavy head chronic dull ache in upperback caused from herniated disc/concussion?

@MovementFunction 2 года назад

Mano2Mano, I would try exercises and postural correction first as they are necessary for long-term recovery of function. If more treatment is needed beyond exercises and postural correction, then I might consider looking at alternative treatments. I'm neutral on NUCCA and prolotherapy specifically.

@Guerrillazzz 2 года назад

@@MovementFunction thankyou!

@sea_hous 9 месяцев назад

I have nervous system response to this exercises but I don't think I should stop. I think it's challenging my nervous system in an important way. I do stop when I have to through because of extreme body high and some nervous system (what I call) jolts. Have you ever seen this in your practice? That these exercises sort of piss off the nervous system that's grown accustomed to the instability?

@TerraEssenceArt 6 месяцев назад

I would love an answer to this too.

@nalamie6244 Год назад

Hello! Can you recommend exercises for C4 stabilization? ❤

@MovementFunction Год назад

Nala Mie, my video on cervical stabilization will help with C4 stabilization. Here's the link: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-2fTvfpcSdX4.html

@ejdatruth9208 2 года назад

Thanks for your videos. Would you mind explaining the implications that an unstable cervical spine has on cognition and if these exercises or others have been found effective in treating those cognitive symptoms? Also some upper cervical chiropractic treatments resolve leg length discrepancy. Would these exercises have similar effects?

@MovementFunction 2 года назад

An unstable cervical spine allows for poor alignment of cervical vertebrae, which may impede normal blood flow and nerve function by compressing blood vessels and nerves, which may impact cognition. Stabilization exercises strengthen deep neck musculature that supports the cervical spine and helps maintain neutral alignment, which restores blood circulation and nerve function. These exercises would resolve apparent leg length discrepancy if the cause is poor alignment of the upper cervical spine.

@Sorter_123 Год назад

@@MovementFunction you are an angel ma’am ❤👏🏻👏🏻👏🏻👏🏻👏🏻👏🏻

@melodyebuskin5490 Год назад

@@MovementFunction thank you so much for the video. I paid an Atlas Chiro and a prolo therapist several thousand dollars to do the fixes you mention here. My atlas guy did resolve many long term issues but not tinnitus. Another guy, Kjetil Larson - MSK Neurology on YT has a similar protocol to you, believes in strengthening not stretching and his exercises have been very effective in helping my neck instability. He does feel chin tucks can cause more issues tho. Regardless I’m trying your exercises.

@snbrains9341 Год назад

@@melodyebuskin5490 hi. Which of his exercises did you do? I mean MSK neuro. I really loved his articles

@snbrains9341 Год назад

@@melodyebuskin5490 and may i ask what long term issues were resolved by your chiro? Always heard chiro is dangerous

@EsmereldaPea Год назад

I recently had botox for my migraines. I am experiencing worsening symptoms (not uncommon) and learned that sometimes, the muscles that support C2 can be affected so the cervical instability can be worsened. I'm hoping these will help! I feel better in the moment, but time will tell

@ashishjadhavpatil9149 Год назад

So how you feel now my friend?

@EsmereldaPea Год назад

@@ashishjadhavpatil9149 - The exercises have helped. Now that it the botox is just about worn off I'm feeling better overall. I asked my regular headache doc if he thought I should give it another try and he thought I should. Sigh. Fingers crossed I have a better experience next time. If the second time is a repeat, I won't continue.

@JeffreyLucille 4 месяца назад

Symptoms Right Arm lower than Left ( I mean not equal) Neck Pain Radiating to Left Arm pulsations in body Neck Cracking Sounds When Moving Head Jerks Suddenly(rarely) HELP ME DOC? IS THIS A MISALIGNMENT OF NECK?

@quitanita2010 Год назад

As for me there is something wrong with my c4-c5 area. I cant seem to sit up and look foward without my neck/head shaking back and forth. There is also slight right shoulder blade pain( which a doctor said those muscles felt weak) Can i do this laying down?

@MovementFunction Год назад

Yes, you can do these lying down. Make sure your head is in good alignment. It shouldn't be propped up high on pillows and being pushed forward (up when lying down).

@SangeetaSharma-py2xj 6 месяцев назад

👍👍

@annelouisemaclellan485 2 года назад

Hello 🙏🏼 Are these good for Hypermobility syndromes?

@MovementFunction 2 года назад

Anne Louise MacLellan, Yes, these exercises are great for hypermobility syndromes.

@mariussubraman7853 Год назад

Hi Beth, Due to incorrect judgment on the cause of cervical spine pain, a physiotherapy manipulation went hideously wrong and damaged my right vegas nerve 13 months ago. Since then I have been having swallowing problems, aspiration, sleep issues along with upper-cervical pain. With an ordinary MRI, my neurologist could not detect anything. All my symptoms point to CCI (Alar & transverse ligament issues). I have read that there is no cure for this other than prolotherapy, which itself is heavily cautioned against. I have tried various exercises to strengthen my muscles to no avail. Lateral neck flexion in a lying position as my PT recently recommended made it much worse. I think it compressed the vegas nerve again near C1-C3 so I have dropped all exercises now. Question: If my Alar/transverse ligaments are too loose, is there no way of strengthening the cervical muscles around the the said ligaments to stabilise the neck? Will these exercises you demonstrated above address my issue? Thank you in advance

@MovementFunction Год назад

Hi Marius, yes, these exercises are designed to strengthen the cervical muscles that support the upper cervical spine. Start with very light resistance and few repetitions. Build up very gradually as this area is very sensitive and the muscles are small. A little resistance (and good posture!) go a long way. All the best.

@mariussubraman7853 Год назад

Thank you very much for giving valuable technical advice on youtube. I had my first trial yesterday with 5 reps. I did not have much cervical pain but I noticed today I could feel post meal aspiration. Perhaps, the tightness in the inner throat muscles is causing it. So I stopped it today. I will probably try again after aspiration eases, thank you!

@snbrains9341 Год назад

@@mariussubraman7853 how did it go

@c0mmented 2 года назад

I can hear something like small bubbles popping somewhere around my ears when doing these exercises. Years ago i've developed tinnitus (high pitch) and swallowing problems (mucus on the back of throat). Dozens of doctors and many many medical examinations but no results... Everything looks good but one x-ray shows small overload changes on my neck spine, so maybe thats it? Do I think right?

@MovementFunction 2 года назад

Hearing small pops when doing the exercises is quite common. Possibly coming from tightness in soft tissue (ligaments, muscles) or the joints in the cervical spine.

@tommymasters388 2 года назад

I'm been going Thur this also I think from text neck my ear ringing drives me nuts

@allyna7610 Год назад

Thank you for the upper cervical spine exercises. Will these exercises also address and tighten/strengthen the upper cervical spine ligaments? I have had a bizarre phenomena of neck cracking in my upper cervical spine for almost three years now and no doctor can explain why I'm having it. It is not normal neck cracking, it is a violent cracking that reverbs through the entire skull. I'm fairly certain that it is ligaments at the C0C1C2 level causing the cracking sensation of a ligament slipping over bone. The injury occurred from sleeping with three feather pillows for 35 years and changing to one feather pillow over a four day period, 04/20/2020. And my life has been living hell ever since. I am now 70. I've been to 9 orthopedic surgeons, chiropractors, acupuncture, physical therapy, everything, and nothing can touch the problem, nothing. I've circled back again for at least the 5th time repeating tried methods and now I'm back to exercises and physical therapy again. My next step is C1C2 disc fusion which I don't want to do. My neck stiffens and tenses and crack! when I use a cell phone for more than five seconds or when I try to use a laptop for more than 30 seconds. I have to use dictation apps at the very least and still it's very painful and stressful because my neck gets tense and cracks and feels like it's blowing the back of my skull out. X-rays, cat-scans, mri's = nothing. Have you come across anyone anywhere besides me having this problem?? I have yet to find anyone on the planet with the same problem that I have, it's maddening. Thank you. ...Michael

@MovementFunction Год назад

Michael, these exercises strengthen the small muscles that support the vertebral column, but they don't tighten/strengthen the ligaments themselves.

@allyna7610 Год назад

@@MovementFunction Thank you very much for your reply, do you have a video that addresses stopping neck cracking and snapping and tightens/ strengthens the ligaments?

@aliyaf9869 Год назад

@@allyna7610 hi you can try prolotherapy for your neck cracking. It helps strengthens ligaments and will help keep your neck in place

@Sandy7799ify Год назад

Sounds like they need do a decompression surgery after a good mri of cervical neck. Sounds like nerve pinching on your spine close to the pituitary part of brain. Sometimes they don’t show up . Try another or a X-rays the 3d way new technology should catch it and then neurologist most likely order of cervical spine. I know of someone that’s close to yours. It’s very dangerous spot cause it by the brain

@majdajasaragictrakic3152 Год назад

@@MovementFunction what to do to strengthen the ligament themselvs?

@lw7654 10 месяцев назад

Hi Beth, quick question, I can feel everything just fine on the left. I can barely feel what I’m supposed to on the right, is that b/c it may be weaker and I should do a little extra on that side? Thank you

@MovementFunction 10 месяцев назад

Perhaps... there could be many reasons why it feels different on one side versus the other. I recommend keeping the exercise symmetrical and I would need to evaluate you before recommending altering the exercises. You might see a physical therapist in your area for more specific treatment and exercise prescription.

@jeffreypotter5673 Год назад

Any chance these exercises can help with cervicogenic dizziness?

@MovementFunction Год назад

Jeffrey, yes, these exercises could be helpful if instability is causing the cervicogenic dizziness. Have you seen the video I posted specifically for cervicogenic dizziness? Here's the link: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-O-6eV34Ny_c.html

@marianielsen1349 2 года назад

I have ME, and heard from others that CCI could be a potential cause of ME. BUT I feel worse after doing these exercises?? First i felt really relaxed and a cold sensation down my neck, but after doing these for 4 days I feel carsick, dizzy, nauses, blurry vision, tired. What is going on?

@MovementFunction Год назад

Maria, stop the exercises right away. They should not be causing those symptoms. Best to see your primary care provider for further evaluation of your symptoms and I recommend seeing a neurologist if you haven't already.

@jerryadams-wk2kx Год назад

I’m finding that trying to hold good posture throughout the day is actually making my floaty dizziness worse. Any recommendations?

@MovementFunction Год назад

You might be overcorrecting your posture. I suggest this modification: Correct your posture to what you think is good and then relax 10%.

@Tatacchan 2 года назад

Are these exercises okay for people with Cranial settling? My spine is literally pushing on my brain slightly...my neck got literally shortened, and if these exercises could help me that would be just wonderful.

@MovementFunction 2 года назад

Tachan, please check with your doctor before doing these exercises. Physical therapy and these exercises specifically may be appropriate for some people with cranial settling on a case by case basis and is a decision best made in consultation with your physician(s).

@Tatacchan 2 года назад

@@MovementFunction I understand :) Thank you very much for your reply and thank you for giving me hope through this video, that there are still many options for me I could try. Take care

@dirtychico Год назад

Hi can chin tucks cause intracranial hypertension? Or are they safe

@MovementFunction Год назад

Maintaining a position of cervical flexion and rotation can increase intracranial pressure and it is not recommended to position the head and neck in flexion and rotation for a sustained period of time. I haven't seen any studies that looked at performing a chin tuck exercise for a few seconds, as I demonstrate in this video. If someone has underlying intracranial hypertension (or any cervical condition!), it is best to ask their physician if these exercises are safe.

@benmayer8475 8 месяцев назад

I have a diagnosis of craniocervical instability, specifically horizontal instability looking left and right, and instability flexing my head downwards. are there any exercises in this that I should avoid in this if thats the case. My medical provider cleared me to do physical therapy but didnt really give any helpful info on exercises I should do or shouldnt do. I know you cant give medical advice but thought Id see if you just have any thuoghts. Also curious if you work with people via telemedicine.

@MovementFunction 8 месяцев назад

There aren't any exercises you should outright avoid, just start gently with a small amount of motion and pay attention to how you're feeling. Stop if your symptoms worsen at any point. You might contact physical therapists in your area and ask if they treat craniocervical instability. The best treatment would be in-person.

@benmayer8475 8 месяцев назад

@@MovementFunction thanks for the response. Unfortunately I haven’t had a lot of luck finding a physical therapist that knows how to address this issue, but I will keep looking.

@suurreshvinnakota9653 2 года назад

Is it useful for C1,c2 problems

@MovementFunction 2 года назад

suurresh vinnakota, yes, these are useful for c1, c2 problems.

@AscendDarkness Год назад

I've had debilitating focus issues and faint dizziness when standing and goes away or lessens when laying down. Are these symptoms consistent with CCI? And if they are, can it actually be fixed? Long term?

@MovementFunction Год назад

Yes, these symptoms are consistent with CCI, although they could indicate other conditions, so please check with your doctor. If they are due to CCI, long-term relief is possible with rehabilitation and long-term adherence to posture correction, movement awareness and ongoing stabilization exercises. There is no guarantee of course and every person is different.

@snbrains9341 Год назад

Thats possibly POTS or CSF Leak - Read on them

@Dennis-sr9mq Год назад

Can this cause balance issues ? Not the exercises but the condition ? Especially when standing still

@MovementFunction Год назад

Dennis, yes, cervical spine instability can cause balance issues.

@alicewatson5776 Год назад

My left & right atlas muscle crunches whenever I turn my head from left to right. Will these exercises assist with this?

@MovementFunction Год назад

They are likely to help decrease crepitus in the upper cervical spine. The response depends in part on what is causing the crunching, posture, repetitive movements and other contributing factors... But yes, these exercises should be helpful.

@staceypollack6526 Год назад

That isn’t your c1 that’s c2 which controls head movement left to right. Head to c1 controls yes and no nodding

@pjj9491 Год назад

Atlas????

@TheHappyHobbyist Год назад

Do others have constant popping & clicking in the ears & jaw while doing this?

@louisejackson1968 Месяц назад

@emilianosintarias7337 Год назад

Would a large increase in neck muscle size actually reduce craniocervical instability? I ask because many people like weightlifting. Weight Lifting exercises that strengthen and build the neck area tend to not move the head backwards or to the sides, and so with a limited R.O.M., might be pretty safe. And there are many weightlifting exercices that focus on the upper back, rear deltoid, base of the back of the neck, etc

@arnaldomachado1009 Год назад

I believe this would tighten/contract the muscles and end up compressing your vertebrae. I would stay away from streanuous exercises. I would go, above all, to stretching and otherwise, many, varied activities that strengthen your entire body, as the entire spine rests on your hips. Repeated exercises, especially with weights, but also those using your own weight, shorten muscles, bring bones together and compress nerves.

@MovementFunction Год назад

A large increase in neck muscle size would not reduce craniocervical instability and might actually worsen it. I need to make a distinction between the type of muscles worked in weight lifting and the muscles that I target in my video. The muscles that support the cervical spine are the deep, small muscles that run very close to the spine. These are strengthened using VERY light resistance and they DO help reduce craniocervical instability. But the neck and upper torso muscles increased in size with weight lifting (upper traps, levator scapulae, lats, pecs, deltoids, etc.,) are the more superficial muscles, farther from the spine, and they don't help reduce instability. And if strength and muscle bulk are built unevenly, the imbalance can actually increase instability by pulling on the vertebrae unevenly. So... what to do? Perform deep strengthening exercises (as in my video) with VERY light resistance. If you must work out in a gym, use the lightest resistance possible, watch your posture and be sure to balance your workout with exercises focused on front and back of the body.

@emilianosintarias7337 Год назад

@@MovementFunction Thank you. My only issue with this answer is that other examples of very deep spinal muscles are strengthened by heavy weightlifting in other parts of the body. So maybe the confusion here is with heavy lifting and large muscles. LIght lifting with lots of volumes builds muscle mass. That's why bodybuilding trains that way. Heavy weight lifting builds strength , not mass, unless it is done for the same amount of volume.

@EsmereldaPea Год назад

Do you have links to Parts 1 and 2 of the stabilization exercise? Could you be so kind as to put the links in the description as well so we don't have to scroll through the video to find the in-video links? Thank you!

@MovementFunction Год назад

Hi Esmerelda. The links are already in the description, just below the timestamps. They are listed in the section titled, 'Essential Related Video Links'.

@EsmereldaPea Год назад

@@MovementFunction - thanks! So is Part 1 the video above the link for Part 2? I only ask because obviously these are supposed to be paired together and that video isn't labeled Part 1. Thank you for your response and for these videos. They've already helped.

@MovementFunction Год назад

@@EsmereldaPea Yes, the first video labeled Cervical Stabilization is Part 1 and the link is directly above the link for Part 2.

@jackiesicilian5720 5 месяцев назад

Upper back muscles are so sore from these. Wow.

@bylaurabass 2 года назад

How do you feel about neck braces for Cervical instability?

@MovementFunction 2 года назад

bylaurabass, I would follow the advice of the primary care physician or neurologist, etc. A neck brace is very important if the instability is severe enough to cause major neurological problems. Every individual and situation is unique.

@abhijitha4604 11 месяцев назад

@@MovementFunctionl

@scottk1525 Год назад

I've always been of the understanding that ligaments, not muscles, determine the stability of the cervical spine, and that ligaments are not affected much (if at all) by exercises. What are your thoughts on this? Thanks.

@Sorter_123 Год назад

Have you tried these exercises ? What are your symptoms ?

@scottk1525 Год назад

@@Sorter_123 I haven't. My neck is pretty compromised at the moment so I probably won't be any time soon. Not without strong likelihood of benefit. I have cervical instability (due to a lax alar ligament.) Symptoms are pain, throbbing, tingling, anxiety, brain fog, lethargy, lots of physiological symptoms that are hard to describe (feeling unstable, feeling like parts of my neck or head are imploding, feeling of a crimp/knot/blockage, feeling like too much blood is rushing to my head,) constant tinnitus, lack of mobility, constant lump in my throat, trouble sleeping, the list goes on. What are you dealing with?

@snbrains9341 Год назад

@@scottk1525 i think i have all of this. Do you hinge? Hinging probably caused mine. I also have thought this condition is due to ligaments and not muscles so i wonder if these exercises will Help

@MovementFunction Год назад

Scott, yes, ligaments are the primary source of joint stability in the cervical spine and ligament laxity causes joint instability. And exercises don't tighten lax ligaments. The role that exercises play is to actively restore alignment in the cervical spine to reduce pressure on nerves, blood vessels, etc., caused by instability. Balanced muscle activation helps to maintain alignment and control motion so that tissues aren't compromised by instability. How well this works depends in part on the severity of the instability, among many other factors.

@scottk1525 Год назад

@@MovementFunction Thanks, Beth!

@soccergalsara 8 месяцев назад

what is c0? physios have only referred to c1-c3 aha. thanks.

@MovementFunction 8 месяцев назад

Good question. C0 refers to the occiput, the base of the skull. It is not an official anatomy term. C0-C1 is just short hand for occipito-atlantal joint or occipit-C1.

@staceypollack808 Год назад

Can this help c2-3?

@MovementFunction Год назад

Yes, these exercises help C2-3. My first video on cervical stabilization will help also: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-2fTvfpcSdX4.html

@presben8516 2 года назад

Would this help with ear issues? Such as ear fluttering tinnitus

@MovementFunction 2 года назад

Presben85, it depends on the cause of the ear issues. If the symptoms are coming from upper cervical spine instability, then these stabilization exercises will be helpful.

@Foxybodydom 2 года назад

Are these exercises for cervical instability? :)

@MovementFunction 2 года назад

Yes, specifically in the upper cervical spine.

@daddydankmemes6260 7 месяцев назад

Why does this hurt my neck and make me dizzy.

@MovementFunction 7 месяцев назад

Stop right away if you feel pain and dizziness. These exercises are not a fit for you if your neck hurts and you feel dizzy.

@Rob_2002_NCAA_Champion Год назад

Why are you doing chin tucks from straight on? Show it from the side so people can see and understand it better

@MovementFunction Год назад

Rob, I posted an updated version of this video with views from the side. Here is the link: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-3tXfAfR_wuA.html.

@DigitalCave-vv1ht Год назад

Anyone have heart palpitations here because of this?

@MovementFunction Год назад

Cervical instability can be associated with cardiac issues. Please see your doctor for a thorough evaluation.

@DigitalCave-vv1ht Год назад

@@MovementFunction Hi there I have been evaluated by my doctor thoroughly no neuro,cardiovascular or ENT cause has been detected except a loss of neck curve disc bulges and stenosis I have been cleared of all other issues Can you please make a video on this topic Thankyou

@MovementFunction Год назад

@@DigitalCave-vv1ht Here is the video I posted on cervical spine stenosis: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-9HFWkNjJ4Vo.html. For more specific treatment options that best fit your condition, I recommend seeing a physical therapist for individualized evaluation. All the best!

@LukeZealand Год назад

If you have ligament laxity in your upper cervical do not do this. It made me worse.

@1lapmagic Год назад

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@zzc8505 2 месяца назад

To stabilize a body part one needs to strengthen the part's muscles that will hold it (among other things). And the only way to strengthen any muscle is by loading it. All these chin tucks do absolutely nothing to strengthen neck muscles because they provide no load, no tension. All these chin tucks do is give some stretching (which one doesn't need if one needs stabilization) and one can feel how they activate -- that's all. It may provide some temporary relief, but only temporary, and as a result of all these unnecessary stretches for some people it can get worse.

@alejandroungaro4488 2 года назад

When you said that this is a little bit difficult to do and talk at the same time i felt a sudden stir of sexual excitement, do you know a possible cause for it? Maybe the vagus nerve? Ok, sorry, please forget it, i didn't meant to be unpolite. ❤

@staceypollack808 Год назад

Wtf

@honey988 Год назад

Ayoo I’m weak 😂

@alejandroungaro4488 Год назад

@@honey988 Ayoo honey...😈

@EsmereldaPea Год назад

People responding to you are shaming you - sorry about that. I don't have an answer, just wanted to support your question. You didn't ask it creepily. It was matter of fact and doesn't deserve the comments you got. That is, assuming your were talking about sensation WHILE you were doing the exercises and not just while she was talking. I hope the channel will respond with an answer.