An osteopath shared his daily neck mobility exercise that only takes two minutes.
Brendon Talbot, a Canadian health practitioner specializing in bone and muscle tissue, recommended four movements to reduce neck, shoulder and upper back pain and headaches.
In a video posted on TikTok, the osteopath demonstrated the four movements he should do every day, starting with five at a time until you’re more comfortable.
Scroll down for videos
Canadian osteopath Brendon Talbot shared his two-minute neck mobility exercise he is told to do every day to reduce neck and shoulder pain and headaches
“It doesn’t matter how old you are, how many sports you play, how active or not, it will improve some aspects of your life,” Brendon said in the clip, which has now gone viral.
“The neck has four main physiological ranges of motion. – Flexion, extension, lateral bending and rotation.’
The first move Brendon demonstrated worked with the flex and extend movement, where he pressed his hands to his chest to restrict rib movement and looked up and down.
The first move Brendon demonstrated worked with the flex and extend movement, where he pressed his hands to his chest to limit rib movement and looked up and down
“If you look up you’ll feel a stretch in the front of your neck, if you look down remember to roll your head from top to bottom. Try not to let the head move forward,’ he explained.
Second, Brendon showed viewers how to perform the neck rotation movement, in which he moves his head from left to right while keeping his shoulders and body still.
“You may find that it’s easier to turn your head to the side when you compare it to the other, and that’s okay. Keep your range of motion within your comfort level,” he said.
Second, Brendon showed viewers how to perform the neck rotation movement, in which he moves his head from left to right while keeping his shoulders and body still
Movement three is called the side bend, and Brendon sits palms up on his hands to “limit shoulder compensation and focus the movement on the neck.”
Without turning your head, the naturopath said to bend your neck to the left, remembering to bring your right ear to heaven, return to center, and then repeat to the right, feeling a stretch on the side of your neck.
The final move in the routine is a front bolster roll, where you gently roll your head forward and then roll from one side, bringing your ear to your shoulder, to the other.
Movement three is called the Side Bend and Brendon sits palms up on his hands and bends his neck from side to side, remembering to bring his ears to the sky
“If these movements cause pain or discomfort, or you have any health conditions, please consult your doctor,” Brendon added.
Many of the Canadian’s 1.7million followers took advantage of the comments to praise the helpful advice.
‘Thanks buddy! We need this more now because everyone is using phones and not noticing throat health,” one viewer wrote.
The final move in the routine is a front bolster roll, where you gently roll your head forward and then roll from one side, bringing your ear to your shoulder, to the other
“That’s exactly what I was told in physio. It’s been a while so thanks for the refresher it makes a huge difference,” said another.
Previously, Brendon shared the one stretch he does every day for better spine health.
However, he said that one should stop stretching if it causes discomfort or pain and that it is very important to always seek medical advice before trying anything new.
Scroll down for videos
Previously, Brendon shared the one stretch he does every day for better spine health
“This feels great,” he captioned the post.
Mr Talbot detailed the steps, saying to find an exercise ball and “slide forward so your hips are in front of the ball”.
“Try to keep your knees and ankles at 90 degrees, allow your back to arch over the ball,” he wrote in the clip.
“To add tension, raise both arms overhead,” he added.
Describing the steps for finding an exercise ball, he “slid forward so your hips are in front of the ball,” then, keeping his knees and ankles at a 90-degree angle, he straightens his back over the ball and raises his Arms additional tension above his head
He demonstrated the simple move in a now-viral video on his popular TikTok and Instagram pages, which has garnered more than 110,600 total views and hundreds of positive reactions.
“I’ve been doing this for three months now and it’s helping my back,” said one viewer.
“What a great spine stretch exercise! I love this idea,” wrote another.