Pandiculation to Release Tight Neck And Shoulders

Рет қаралды 41,115

Күн бұрын

If you're like most people, you spend a lot of time at a desk or behind the wheel of a car. There's a good chance you suffer from a tight neck, upper back, and shoulders. Today I want to share a pandiculation to release tight neck and shoulders.
A pandiculation is a movement, commonly considered a stretch, to release tight muscles and reset your nervous system. This is different from stretching in that it has a lasting effect. This particular pandiculation helps release tension in your neck, shoulders, and upper back. It only takes a few minutes and you can do it throughout the day as needed!
Enjoy your now more relaxed upper back, neck, and shoulders!
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Пікірлер: 146

@DoctorBen 2 жыл бұрын

I just put out a new video that offers some really low intensity exercises to help release tight neck and upper back muscles! kzfaq.info/get/bejne/n5qliLB70trZj4k.html

@sproutlovenotwar Жыл бұрын

After 25 years of stretching and then yoga, I just learned about pandiculation yesterday. And now I found you! I'm so grateful.

@DoctorBen Жыл бұрын

I hope pandiculation brings a new level to your practice!

@pigeon7094 3 жыл бұрын

This is crazy! I got immediate help with my upper back I´ve had problems for decades Seems my muscles forgot how to relax Thankyou so much Doctor Ben.

@DoctorBen 3 жыл бұрын

It’s amazing how they can do that isn’t it! I’m so happy the movements helped!

@cinmac3 7 күн бұрын

I haven't done this in a while. I5 helped me watching this reminded me to do it slowly.

@kateboo4013 2 жыл бұрын

This felt good, thanks!

@matilda4406 2 жыл бұрын

Wow! Amazing!

@cinmac3 Жыл бұрын

Motion is the portion to our motivation.!!!!

@prycesean7891 Жыл бұрын

Thanks for the video brother

@DoctorBen Жыл бұрын

You're welcome!

@PRonYouTube Жыл бұрын

Profound experience, thanks.

@DoctorBen Жыл бұрын

You’re welcome!

@dancinglove1632 2 жыл бұрын

Very useful. Thanks for sharing

@DoctorBen 2 жыл бұрын

You're welcome

@kaushikc9803 Жыл бұрын

Thanks for the video, it was really helpful

@DoctorBen Жыл бұрын

I’m glad the video helped you!

@dspirit444 Жыл бұрын

Excellent!!!

@LaurelBirk 4 ай бұрын

Thank you so much!

@DoctorBen 4 ай бұрын

You’re welcome!

@juliamitchell6739 2 жыл бұрын

Thanks so much. This helped a lot. Especially the second half, which was new to me.

@DoctorBen 2 жыл бұрын

Glad this helped you out!

@supreetkaur416 5 ай бұрын

It felt great. Happy to have found you ❤

@DoctorBen 5 ай бұрын

Glad you enjoyed!

@indriadrayton1132 3 жыл бұрын

This is helpful!

@DoctorBen 3 жыл бұрын

Glad the movements helped you!

@okuleli Жыл бұрын

thank you doctor Ben. This was an instant relief🙏🙏

@DoctorBen Жыл бұрын

Glad it helped!

@tamemily6858 Жыл бұрын

Really good. It helps a lot. Thank you Dr. Ben.

@DoctorBen Жыл бұрын

Glad this helped you out!

@alau2058 2 жыл бұрын

My upper back gives me grief in the afternoons until I lay down. Upper back pain isn't the norm. I think these will help. Thank you!

@DoctorBen 2 жыл бұрын

You’re welcome. I hope this does help!

@dianahope8776 Жыл бұрын

very nice! And presented very well. Clear. Easy to follow and the timing was also good even though we each have to go at our own pace, Thank you.

@DoctorBen Жыл бұрын

Thank you! I’m glad you liked the video. And thank you for the feedback

@eileenponce4899 5 ай бұрын

This was amaaaaazzzziiinngggg ❤

@DoctorBen 5 ай бұрын

Glad you liked the exercise!

@user-ch2vi7vn5q 11 ай бұрын

I love this video! It’s helped me relax after work. First time hearing about pandiculation and I’m looking forward to doing more as I have spasms in my mid back and low low back as well as disc issues. Thank you for posting this!

@DoctorBen 11 ай бұрын

You’re very welcome! If you’d like to learn more about pandiculation I’d recommend looking into somatic exercises.

@danya-louise 3 жыл бұрын

Thanks! Good vid.

@DoctorBen 3 жыл бұрын

Hope the pandiculation helps!

@sandro2424 Жыл бұрын

This introduced me to pandiculation, instant relief! Thank you!

@DoctorBen Жыл бұрын

You're welcome!!!

@mariannabalyta2524 Жыл бұрын

Nice and helpful

@DoctorBen Жыл бұрын

Glad the video helped you

@dancinglove1632 Жыл бұрын

Thanks Dr. Ben. It really works to soothe my neck pain

@DoctorBen Жыл бұрын

I’m happy this helped you out!

@amandafrench8047 Жыл бұрын

Thank you... the pandiculation felt good. Ta.

@catcat4697 3 жыл бұрын

Thanks, this really helped with my headache

@DoctorBen 3 жыл бұрын

Glad it helped with your headache!

@mariafernandesaraujo7813 3 ай бұрын

So good i was in so much pain and these simple exercises was magic thank you

@DoctorBen 3 ай бұрын

Glad this helped! You’re welcome

@tkontuk Жыл бұрын

Wonderful! I felt immediate relief! Just learned about the gamma loop, explains all the built up tension that I can’t release!

@DoctorBen Жыл бұрын

I’m happy the video helped you out. The gamma loop is really interesting isn’t it!

@maryjaneharber7193 11 ай бұрын

Very very good Movement as a tenacle of mercy!!!! Love portchick Mikayla

@dst1311 2 жыл бұрын

Head turns left and right more freely now. Thanks. Subbed

@DoctorBen 2 жыл бұрын

Thanks for the sub. Glad this helped!

@DelightfulDissident 2 жыл бұрын

I've been binge watching somatic YT videos for work (I'm a Massage Therapist) and really enjoyed the sound of your kitty munching away during the voice over work 😄

@DoctorBen 2 жыл бұрын

Ha ha ha ha thanks.

@Thankyouloveu Жыл бұрын

Thank you, I couldn’t figure the sound out. Lol But it did not distract from the wonderful video. 😉

@KATIEKATEish Жыл бұрын

Great thanks 🙏

@DoctorBen Жыл бұрын

You’re welcome!

@cinmac3 Жыл бұрын

Hi Doc Ben , I did forget to do this more often , I need do share this with somatic teachers i like, check them out if they comment , since you understand and like Somatics.Susan , Eric, and Colm

@suzyspencer2040 3 жыл бұрын

Thanks ❣️

@DoctorBen 3 жыл бұрын

You’re welcome!

@sunnypetawriter9624 Жыл бұрын

Great stuff. I am 70 and teach a form of mobility and movement to elders. I'm qualified as a yoga teacher, but realised, as I got older, that pure yoga doesn't cut it. Very drawn to somatics in general and include some movements. I loved this one. Tried it out at my desk and yes, I can see myself adding it into my daily movement to relieve stiffness etc. Thank you. Simple but sweet. 🥰

@DoctorBen Жыл бұрын

You’re welcome! I’m happy you enjoyed the pandiculation!

@Bodysense369 5 ай бұрын

Where have you been all my life✨🙏

@DoctorBen 5 ай бұрын

HA HA HA Glad you enjoyed!

@chomimelissa3684 3 жыл бұрын

thanks!

@DoctorBen 3 жыл бұрын

You’re welcome!

@EternaLivesMatter 2 ай бұрын

I so wish I had a friend like you nearby to help me but I'm so glad you're on KZfaq I wondered if you could suggest any exercises for someone with scoliosis and I have a right rounded shoulder as well as a right rib protrusion due to my curve Right now it feels like my right side is just so pulled together and tight for lack of a better way of explaining it I feel like my right side is an accordion fully contracted It is the most uncomfortable and aggravating feeling It's almost like being a 5'7 person stuffed into a 4'7 box and the lid taped shut

@DoctorBen 2 ай бұрын

I honestly deal with a similar issue. I have found the exercises on somaticmovementcenter.com to be extremely helpful. I have purchased and gone through levels 1 and 2 and both the individual exercises and programs have helped me address decades long issues I personally have. My other favorite reference is the trigger point therapy workbook by Claire Davies.

@EternaLivesMatter 2 ай бұрын

@@DoctorBen Wow ..Good to know! Thank you!!

@MartaniPanganSehat Жыл бұрын

Thankyou.

@DoctorBen Жыл бұрын

You’re welcome.

@cukiyoga3953 Жыл бұрын

Todo depende. En casos donde hay lesión y no tensión, el concepto de pandiculation es acertado. Pero si el dolor proviene de una tensión muscular postural ( dormir, estar sentado mucho tiempo) o por ejemplo un ciclista entrenando el estiramiento estático sí es efectivo para compensar cargas musculares. Son casos diferentes, somátics apunta a casos donde hay lesiones.

@DoctorBen Жыл бұрын

Pandiculation is extremely useful in cases of chronic muscle tension. Injury rehabilitation often requires more complex therapy than just one approach.

@suzannskatt4409 Жыл бұрын

Wow! When the student is ready, the teacher appears! I'm a singer and multi-instrumentalist and have slowly but surely built up tension, especially in my upper traps, shoulders and neck. The slowing down of the exercises was so effective in reducing the clunkiness in my shoulders! I'm going to share this video with all my students and I look forward to seeing more of your videos! Have you got any specific tips for carpal tunnel problems, please? Cheers, from Suzann in Australia

@DoctorBen Жыл бұрын

Thank you for sharing your story and I’m happy my videos could help you out! I don’t have a specific video on carpal tunnel. I do have a few on has an wrist mobility. I could, however, do a carpal tunnel specific video very soon for you though!

@suzannskatt4409 Жыл бұрын

@Doctor Ben Hey, that would awesome and much appreciated! Your neck release video has already been very helpful - and that's where the problem stems from. But it would be interesting to see what else you find, regarding remedies for carpal tunnel problems. Cheers, Suzann

@marijkeorthel9045 9 ай бұрын

Hi Dr Ben, wow, this really works! One question though: this movement has an effect on my breathing - kind of panicky, high breathing. It gets better when I repeat the exercise. For me pulling up my shoulders and high breathing is related to stress. Should I just focus on slowing down my breath or do you have another suggestion?

@DoctorBen 9 ай бұрын

I have experienced this too. I've found that scalene trigger points can contribute to this feeling. The get overtaxed with a lot of chest breathing. I do have a scalene trigger point massage video if you'd like to try that. You can also try a smaller range of motion with this movement. One that's small enough it stays out of the range of motion that causes that feeling and try to expand your range of motion over time.

@magshuff Жыл бұрын

Thank you for this! Question: are you meant to press the hands into the back of the head with the second movement as you raise the head back? You mention on the first round of that the neck muscles are contracted.

@DoctorBen Жыл бұрын

You can push your hands into the back of your head. You will get a stronger contraction from the muscles in the back of the neck. Just be careful you don’t push your head forward or strain your neck. It doesn’t need to be a maximal contraction.

@be-happy Жыл бұрын

I really need this. Part of my right arm went numb while doing it. Should I keep at it. I see you put a link for a new video in the comments. I'll try it. Thank you.

@DoctorBen Жыл бұрын

It’s possible you’re using a larger range of motion than you’re ready for. Make the movement smaller and see how that goes.

@kellyanns3375 2 жыл бұрын

WOW!!!!!

@jayweh 3 жыл бұрын

I have realized that I sort of always have a tense stomach. I should probably relax that, too? I am overweighed, but my stomach muscles (not belly) are pretty tight. I guess, my overall tightness in the back, neck, shoulder area is connected to that tight stomach?

@DoctorBen 3 жыл бұрын

They could all be related. Sitting a lot tends to create tension in the abdomen and forward head posture and stress create tension in the neck and shoulders. I recommend starting with this somatic exercise. It’s a great place to start releasing tension. kzfaq.info/get/bejne/fZhlYLZ20b3DZmg.html

@xXJaloopaXx 3 жыл бұрын

Hello Doctor Ben i suffer from vocal cord dysfunction and my throat feels chronically tight as well as the front of my neck. I was wondering if somatic would help ease the tensions if so what type of movements. Would appreciate some help! Also love the videos

@DoctorBen 3 жыл бұрын

I have had good luck with somatic exercises releasing neck tension. This is actually a fairly complex question since many things can contribute to neck tension. I would first look at releiving tension in your core to see if that takes some of the stress off your neck. The arch and flatten and the arch and curl are the two first somatic exercises I learned and both do a lot to release general tension thorughout the body. I would start there.

@dst1311 2 жыл бұрын

@@DoctorBen Do you have a video link for this arch exercise?

@DoctorBen 2 жыл бұрын

@@dst1311 Here’s a link for a video that teaches the arch and curl. His channel looks decent. My information comes from a class so I can’t share those videos. kzfaq.info/get/bejne/qq-go7uDu5ecko0.html

@dst1311 2 жыл бұрын

@@DoctorBen Got it. Thanks Doc not Dr.!

@DoctorBen 2 жыл бұрын

@@dst1311 You're welcome! If you really get into it, I've done levels 1 and 2 with the somaticmovementcenter.com/ and think they're well worth the price.

@simonsharpe1352 3 жыл бұрын

I was trying to relax but was distracted by the sound of somebody either knitting or eating a yoghurt in the background LOL

@DoctorBen 3 жыл бұрын

😂

@david5596 Жыл бұрын

Always, in videos of this kind, a sedentary lifestyle is referred to, in particular an office worker or a driver; I have worked manually and physically for most of my 70 years - so I don't fit the profile..

@DoctorBen Жыл бұрын

Manual labor also involves a lot of repetitive motions. It's the lack of variety of motion that causes the problem more than being an office worker. Pandiculation resets the nervous system and helps the brain remember a more accurate resting position for the muscles.

@lirioNomada 11 ай бұрын

thanks for sharing your video, it seems like a very simple exercise but for me it was quite challenging, in the sense that it stimulated trembling and involuntary muscle movements like spiraling of my neck and head (which is not the first time this sort of thing happens while exercising- I have deep held tension patterns arising from Ptsd and related symptoms), I started crying, and allowed myself to follow the other movements my neck wanted to make, and couldn't complete the exercise, as it felt too intense in my case... Do u think this exercise is suitable for everyone, would it be a good idea to try it again and again, maybe in shorter fragments?

@DoctorBen 11 ай бұрын

I don’t that I would ever say any exercise is suitable for everyone. There are always exceptions. In the case of an exercise like this, if the tension you are experiencing is related to trauma it’s is absolutely possible the the exercise can make you reexperience that trauma. It does allow you to move through it intentionally and process it out. I would try doing it in smaller bites and if that doesn’t work you may want to work with someone who specializes in somatic experiencing. Best of luck.

@lirioNomada 11 ай бұрын

@@DoctorBen thanks for the answer; pretty much what I was thinking of doing...

@danvinal5272 3 ай бұрын

pain and stiffness in neck and deltoid throughout the movements . . . should these exercises be painful? if not, what am i doing wrong?

@DoctorBen 3 ай бұрын

This should not be painful. Start with a smaller range of motion that does not cause pain. Pain through a pandiculation will not allow the muscle length to reset. There could also be structural issues. You may need to be evaluated by a PT or other health professional to make sure that this is just a soft tissue issue.

@cinmac3 2 жыл бұрын

Thanks did it only twice ,so far,today, but, for me being familiar with Somatic,I began inviting other tensions in my body as (waist,obliques), it seem to help. Do you know if i begin including hips or any other tensions in my body would be better ordoing different movements.

@DoctorBen 2 жыл бұрын

You could add pelvic movement as well. That would work on hip flexor release and spinal extensor release. But the more movement you add the more there is to focus on. I think there are better ways to release your hips and spine than from a position that puts weight on them.

@cinmac3 2 жыл бұрын

What movements would you work on for this I have done quite alot.

@DoctorBen 2 жыл бұрын

I’m not sure what you’re asking? Are you asking about how to address total body tension?

@cinmac3 2 жыл бұрын

Total body, sounds good many times, but,I meant the area hips, waist/ obliques /ribs ?

@DoctorBen 2 жыл бұрын

Without being able to do any kind of assessment I’m shooting in the dark. But my personal favorite “do everything” exercise is the Turkish Get Up. However, deadlifts are also a great place to start. Crawling in general is a really good way to rebuild basic motor patterns as well.

@thegoodenoughcoach 6 ай бұрын

What if you can’t do the second movement because of frozen shoulder…? 🤢 can’t lift my left arm that high…

@DoctorBen 6 ай бұрын

Just work with the range of motion you do have. Over time this could help improve that. I always recommend the trigger point therapy workbook to people with frozen should. It came into existence because of the authors frozen shoulder. It’s a fantastic reference. The author is Claire Davies.

@thegoodenoughcoach 6 ай бұрын

@@DoctorBen thank you so much! I will look into that!

@cinmac3 Жыл бұрын

iam waiting to hear your understanding of active stretch. kzfaq.info/get/bejne/sKt_nqxk3dGqZIk.html stretching i am guessing an active stretch speaks to the motor cortex....?

@DoctorBen Жыл бұрын

I'll do a video on this soon.

@cinmac3 Жыл бұрын

i got that wrong. i saw it,but,understand only a little more, especially, i dont like more sourness and tensions, especially the pecs dibs shoulders, upper back and chest.

@AdsoundChannel 3 жыл бұрын

bye headache, hi doctor ben, not a real patient here.

@DoctorBen 3 жыл бұрын

HA HA HA! Happy the pandiculation helped!

@JohnWhite-ju6dn 2 жыл бұрын

Thank you Doctor Ben. Could you please do some more on Thomas Hanna's Somatics movements?

@rickyismyuncle4485 Жыл бұрын

not a real doctor... what? lol Is that to prevent being sued?

@DoctorBen Жыл бұрын

It’s joke from years ago and a jab at the medical industry. Also I studied Latin and doctor means teacher.

@rickyismyuncle4485 Жыл бұрын

@@DoctorBen I still find it hard to draw a conclusion maybe Im stupid. Are you a doctor from common understanding? just curious

@DoctorBen Жыл бұрын

I am not an MD and do not hold a PHD. Does that answer your question?

@rickyismyuncle4485 Жыл бұрын

@@DoctorBen Most certainly. I enjoyed your videos and you have my sympathy when I heard about your mom. I think your voice and vibe is very relaxing, but if you get big... you might recieve major backlash because of that name. The crowd nowadays are very furocious. Good luck!

@DoctorBen Жыл бұрын

@@rickyismyuncle4485 thank you for your sympathy. HA HA HA no joke about furious. I get plenty of hate already and I'm small stuff. But if I get really big I'll have the money to get my PHd and then they'll really be confused! Thanks for you feedback and thanks for watching. I appreciate you.

@user-be8vw7qd9d 3 жыл бұрын

It is nothing but simple yoga postures

@DoctorBen 3 жыл бұрын

It is not the postures. It is the application of the movement. But there is nothing new under the sun. Natural movement is as old as the human animal.

@MysticalCowgirl 3 жыл бұрын

You Lost Me At Dr Ben, Not A Real Doctor Here. Let Me Get This Strait. You Admit Your Saying You’re A Doctor, But You’re Not. So Much For Morals and Values. .

@DoctorBen 3 жыл бұрын

I’m very sorry my channel was not for you. I hope you have a lovely evening.

@MysticalCowgirl 3 жыл бұрын

@@DoctorBen , What’s your channel got to do it calling yourself a Doctor if you’re not? If I did that, I’d be in jail. That’s the issue I’m having. Standing up for what’s right is a good thing to do.

@DoctorBen 3 жыл бұрын

I introduce myself appropriately at the start of my videos. You should be vetting all your sources, especially on KZfaq. I’m sorry you don’t care for my joke about the medical industry. That just means that my channel is not for you. If you click on my channel, which you clearly didn’t do, I have a video that plays the second you get there that explains the origin of my channels name. Again, I hope you have a lovely day. Also, doctor comes from the latin word meaning to teach (doctor, doctare)

@dst1311 2 жыл бұрын

@@MysticalCowgirl Funny. When he said he wasn't a "real doctor" he gained instant credibility with me.

@MysticalCowgirl 2 жыл бұрын

@@dst1311 , Your experience has nothing to do with someone else’s. Funny you didn’t learn that as a child.

@user-ch2vi7vn5q 11 ай бұрын

@DoctorBen 11 ай бұрын

You’re very welcome. If you’d like to g deeper with pandiculation i recommend looking into somatic exercises!