Скачать или смотреть Neck Pain? Stop STRETCHING! Try this instead!

If stretching keeps making your neck or back pain worse, this is why.

🧠 Why stretching isn’t the answer
When you’re in pain, the issue usually isn’t that your muscles are too tight — it’s that they’re not coordinated. Pain-free movement starts with retraining the deep muscles that sit directly on the spine. These muscles control precise neck motion and create stability before bigger muscles are allowed to help.

🏗️ Proximal stability comes first
Before your neck can move well, your upper back and trunk need to be stable. This is called proximal stability — learning how to control the center so the rest of the body can move safely. Without it, your neck is forced to compensate, which leads to irritation and pain.

👶 Why this progression matters
This is the same sequence babies follow when learning to move: control first, then mobility. Modern life flips this process, causing us to lose coordination and overload the wrong muscles.

🔄 How the retraining works
You start upright, working all directions of the neck — rotation, side bending, flexion, extension, retraction, and protraction. Then the same movements are repeated while gravity challenges your stability: side-lying on a ball, on your back, and inclined on your stomach. Each position forces different trunk stabilizers to work so the neck isn’t doing the job alone.

💪 Distal mobility comes last
Only after you’ve mastered control at the center do you add arm and shoulder movements overhead. This trains the body to move efficiently without sacrificing neck stability.
If you want to actually fix neck pain instead of stretching through it, this progression matters.

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