Über 80% sagen: Diese Übungen helfen bei Nackenschmerzen

More than 100 participants have been doing this exercise for a week out of our Liebschaum-Brach-Depp against their neck pain. And the result is sensational. The neck pain has increased significantly with 80% of the participants on average after only seven days. In many cases, the neck pain has even improved after only three days. This is the result of a new study, the first one scientifically indicates how well our exercises work with neck pain. Something that we have been able to observe in patients and course participants for many years . You can find all the details about the study via the link in the video description. Now you want to know for sure what kind of exercises they are. And that's why I'm going to show you, together with René, two of these exercises that you can take with you right away . You can get all the exercises from the study in our Liebschaum-Brach-Depp, which you can test for free for 30 days . You can find the link in the video description or if you click on the info card up here. You can do this exercise right now. I'll guide you to René. He asks me, then you can learn from it and maybe eliminate insecurities. And before you start, please do the following. Feel your neck. Move your head a little bit. You can do that too, René. I do. A little to the left, a little to the right. Turn it around and feel how it feels. Does something hurt? Is something tense? Try to remember that. Then you have a wonderful opportunity to do the comparison test after the two exercises . And then later, when you are in the app and maybe do all the exercises, to compare again. Then you can use it nicely, how the effect of the individual exercises is. Please sit down like René on a chair and first straighten your back. Do not lean, but straighten your back and sit upright. And to sit upright, you have to pull your chin a little bit to the crown of your head. Then you have a better spine positioning. So make a double chin, so to speak? Yes, a little double chin, exactly. But not too cramped, so that it feels good. And now let's start with that. René, you turn your head 45 degrees to the left, please. 45 degrees is that? Exactly, to the left. That's about half of a square beer lid. Half of this angle, about here. So, now you bend your left elbow and pull your left shoulder down. Then the right one automatically goes up, that's okay? Yes, it does not matter. And now you take your right hand and go over your head, so that the fingertips land approximately on the upper left earlobe. Okay. But you turned back a little, that's a common mistake. You have to go back to 45 degrees. Okay. And then you pull your head in the direction of the right knee, the right elbow. Ah yes, okay. And then you notice, describe where it pulls. Now a pull from the neck, so up to the neck, towards the head. On which side? On the left. Exactly. That's a strand back here, and this strand, we know that, it is always particularly tense, and there you stretch in nicely. And we do that first for a while, so that the fascia and the muscle can get used to it, gives a little bit. Should I always do a little more, or do I stay in the same position? Always do a little more. The intensity should be such that you are just still well, so just still feel a pain of well-being. And then, when the structure gives up, when the muscles, when the fascia give up, this intensity goes down a bit. And when you notice it's going down, you have a little bit of free space to stretch more, so that you always stay in about the same intensity. Always pay attention to it, the back must remain straight, the left shoulder must be pulled down remain. The chin must be pulled towards the collarbone, then it will become clearer again, and you always pull further. And now we do three more times our special strength training, yes. You go with your head to the back, top, left, so you want to go. So back, top, left? Yes. To the back, top, left. Where I'm standing. That's where your head is going. But you hold on to it. And now I tense exactly where the tension is to be felt, these muscles tense up. Exactly, and it gets more intense. Can I do something wrong now? Let go again. Yes. And now you stretch further in. Ah, I can get further in there. Yes. And now you stretch again in my direction. Yes. Do you increase that a little more? How long do I do that? Until I say stop. Okay. Now you stop, relax, relax, and pull your head further. And every time after the tension you notice, it goes a little more. Above all, I also have a feeling that I can do more. Yes. And now I'm holding it. Yes. Okay. Yes. Do you feel it? No. I feel it. Yes. But it's still so light. Yes. I'm still straight at the back. Yes, you are still straight, shoulder is still down, everything fine. Okay. Now slowly out again. Now we do the same on the other side. Set straight again. You said chin in. Chin in. Shoulder down. Exactly. Head to the right 45 degrees. I'll do that first. The order of the rows doesn't really matter, but those are the things that have to be set beforehand . And now you go over your head with your hand. Also the same again. Yes. And think about where your left knee is, where your left elbow is, around here. Stop, chin and shoulder down. Yes, I got it now. Exactly. But you turned back again, like before. This is the mistake that may also happen to you at home, yes. Always a little further and go into the stretch. Yes. And now pull it back to the right. And now go in so deep that you can stand it just fine. Then stay the way you are now in the position and feel for yourself, you at home too, how it gets less and less, even though you don't move at all. Do you notice that too, René? I think it's dramatic how much worse it is on this side with me. This is often the case. Yes. This is also the case with you at home, yes. Where is it more and less with the tension, because where there is more, you are shorter. I'm done. And now you tense against it again. Now you practically tense against it, here again in my direction, to the back, top, right. Hold the tension a little, let it go loose and go on into the stretch. And remember, keep the 45 degrees. And chin up, back straight, shoulder down. These are the things that have to be tested again and again. Pull a little further. That's not possible. So that it is still well tolerable. You always stop there. If it is no longer positively tolerable, then do not increase any further. Now you press again to the back, top right. And let it go loose again, go on into the stretch. Always shoulder straight, or shoulder down, to put it better, back straight, chin up. Okay. Have you already let it go loose? I'm still tense, right? Then let it go loose again and pull a little further. And slowly come out again. Slowly come out again. Feel in, feel in at home, move a little. Maybe you already notice a difference. Maybe you write a comment. If you already notice anything, write a comment. If you feel good, then give a thumbs up or something. Thumbs up. Now we do the second exercise. The starting position is the same. Back is straight, chin a little bit close to the collarbone. And now we do it differently. Now we grab from the front with our hands to the back, above, over the head, and that's pretty far up. Often the mistake is made that you grab so much in the neck. That may not be, because you need a certain lever arm, so that you can build up a good tension. And now you slowly pull your head further and further forward. With the retracted chin? Yes, with the retracted chin, always pull further forward. And then you notice, it pulls differently now. It doesn't pull left and right now, but where does it pull? It pulls straight down, so up. It pulls straight down, normally right where the cervical spine is. And don't be alarmed if it gives a burning feeling. Don't be alarmed at all. Just keep it so that it's still bearable. Breathe in nicely. You can also start a little bit, if you're used to it, to use a little bit of exhaling to pull your head further forward. Because exhaling is always a little bit relaxed. Breathe in deeply, and as you exhale, pull on. This is where it probably pulls, right? Totally. Exactly right. But totally still has to be just as positive. I don't know this pulling, because as you say, it burns a little bit, it tingles a little bit. Exactly. And it only indicates that I rarely do the exercises. Will change. Okay, and now we're doing our strength training again. You tense your head as if it wanted to go back and up, but hold it tight. And you do it so discreetly, but still clearly, that you feel good right now, yes? Just one more little moment. Then you let go again, you don't pull against it anymore, and you pull your head further into the stretch. And you notice that it goes a little further. A very large piece even. And stay straight. The most common mistake is now that you pull yourself further into the round back when you pull forward. And that must not be. Yes? And now again. You tense against again. Tense against again. A little more, a little more. And let go, go further into the stretch. And stay nice and upright, stay upright. Now I can't do anything with the chin anymore. The chin is already ... That's it now. Yes, that's good. And a third time. You tense back up again. Hold the tension a little. The longer and the more intense you tense, but so that it feels good right now, in the well-being area, you know, the better the effect. Now relax again. Pull forward one more time. But back, back, attention, back. Now that happens, which often happens, that the back was rounded. And slowly come out again. Move slowly afterwards. Make yourself a little free. Like René. And now feel in again. Do you notice another difference? Did you even notice one before? Please write a comment so that we can understand it well. And as I said, I always love the thumbs of enthusiasm very much. Okay? How does that feel to you? I'm super smooth, Bruno. No, but seriously. No, really. So I had a very blatant feeling at the beginning, when it burned so much. And now I have to say, now it's really really loose, smooth. Look, I've been doing the exercise for decades, yes, and I've always been impressed by it myself, when you get out of such an exercise, how easy it feels. Get that feeling, yes. And get the app. If you click up here, you'll get on it. If you click down there, you can subscribe to the channel. Urgently necessary if you have not already done so. Also take the bell with you, activate it, so you don't miss a video. And what else do we say? Have fun practicing and bye!