15 min Tight Neck, Traps & Shoulders Follow Along // Beginner Friendly!
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- čas přidán 8. 09. 2024
- Get Started With Your Mobility: tommorrison.uk...
Join Tom & Jenni for this awesome neck and shoulder follow along! All you need is a light weight and 15 minutes!
We’re going to chill out the neck and traps, get the shoulders moving like shoulders (funnily, they love that!), and get your back muscles fired up - when the big muscles are doing their job, the little muscles that get cranky can chill their beans!
If any of these movements feel crunchy and grindy to you, make sure to save this video somewhere and do it a few times a week until that improves!! 💪🏼
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Feel free to ask questions in the comments, or request any videos that you’d like to see!
I've had a stiff right shoulder when I wake up for years. Every morning I'd try and stretch it out but nothing really worked. I've followed this exercise twice, today and yesterday, and I'd estimate 90% of the stiffness has gone. All it took was following these exercises TWICE!
Awesome news!!
Thats awesome! I have a shoulder impingement. Hoping this helps me as well.
@@AdustydustydustyA so, did it help?
❤0❤😊😊
This is my go to when I have really tight neck and upper back muscles after a long day’s work. Just amazing. Thank you!!
You’re the BESTTTTTT! I have been hurting all weekend with neck tightness, trigger points and vertigo spells from my tight neck/SCM muscles. I feel so much better. Bless you two for your amazing teachings. 🙏❤️
Awesome! This will be good to do a few times per week! Would also check out the 26 min shoulder follow along with jenni too!
This oldschool TV-gym music and new creative streches😂 cool
Even Jenny is amazing. She’s very humble and sweet. You pick the right perfect people for this.
I come with a painful neck and shoulder and go back laughing watching your funny moves! followed the stretches and feeling better
Awesome! Yes I do love this one! Nothing worse than a stiff neck!
The handweight is such an effective tip. Was used to doing them on a dining chair holding the side for a bit of pull but this is much better.
I am doing the first exercise every morning since I found it two months ago in a different video of yours. VI love it and my neck is less noisy then it used to be. 🤟
Fantastic! Should check out our resistance bands stuff for shoulders too! Massive help!
Thank you! I have lupus and a lot of chronic inflammation. My neck and traps are the worst other then my hands. This helped me so much. Using a book bag let me run through this over my lunch at work and it helped. Really, really appreciate it! 🎉
Absolutely brilliant!! Keep it up!
Yes, I'm still here and I like that. Good workout kids 👍👏🎉
Thanks for sharing ❣️
Awesome!!! Hope you’re keeping well Irene!! 😄🙌
Thanks guys - feel great ❤
Our pleasure! 😄😄
Oh my goodness! I so needed this. After doing this once, my shoulders and neck were tingly but after a second time, my shoulders felt like I just had a massage!
Awesome vid.
Cannot believe your vid had been around for 2yrs. Wish i found you earlier👍👍❤
Ah well, best time to start is now 😁😁💪
Glad you liked it!
Wow , fantastic guys, I woke up with a bad neck today and there u were waiting for me 😍😍
Awesome! Keep it up for a few days!
This is amazing because I think I don’t need to go to physical therapy anymore when I do you program I have no pain afterwards. I actually get pain relief. Thank you so much. You guys are so awesome.
Love to hear that!! You’ll save yourself a clean fortune!!
God bless you, this actually works!! Been in pain for days... Finally can breathe as it's opening my sinuses too 😮
Ah brilliant to hear! Would be good to check out our shoulders playlist
Thank you Tom and Jenni!!! This really helps!!!
you're welcome!!
Thank you so much guys, i really enjoy your videos and maybe most importantly when you are so chill ❤️🙂 With love from Finland 🙂
Thankyou!! Yes I really enjoy these ones 😄
08.12 - On floor Shoulder Circles. 5x both Head turned to Right and Left, Forward and then back (Total =x20)
09.20 - Flys and Lat raises on all 4s
Make fist or use Small weight if want.
Raise arm out to side squeeze shoulders together, shudnt come higher than body. Hold for few secs.
Come down, turn arm knuckles to floor and raise arm behind paralell to body, again don't raise higher than back.
x5 each R&L side
12.40 - Shake off with few relaxed shoulder circles
13.00 - Stand up - Dynamic arm swings
10 x Forwards
10x Backwards
13.40 - Hugs, changing height and which arm is above the other.
1-2x / week if you have trouble with traps
Amazing! I have a super tight neck and shoulders, and I feel like butter after this!!! Hoping this will help with my migraines, as they tend to start as tension in these two areas. So glad I found your channel! I subscribed!! Woot woot! ❤
Ah awesome news!! Be good to try some of the resistance bands stuff we post too!
Díky!
Thanks so much!
WOW on the first exercise - the difference between sides after you’ve done one side and not the other yet is staggering.
This was great. I have chronic pain and mobility issues from multiple head and neck traumas. This was so refreshing compared to the same old neck stretches. Loved this and will repeat, as well as likely work my way through your whole neck playlist 😂
Awesome! Thanks so much, our resistance bands muscle activation one is great to do for neck stuff also, make the shoulders happier and it carry’s upstream 🙌
This is fantastic! I am a hairstylist so I have my arms up all day and I also do aerial arts (silks, trapeze, lyra, etc...) so my shoulders get a lot of use and my neck gets really tight. This will definitely be a go to for me!
Wonderful!
Very useful routine. Thank you. Some sites teach you front and back rolls, handstand bailout rolls etc. without any neck warmup or mobility drills. Folks may not have proper tumbling technique, and consequently their heads are impacting the ground and neck and shoulder injuries result. Cheers.
Yeah, it’s always best for in person coaching for any of that I always say! 😄
This session felt great.
Spending a little time in a sauna or hot bath before you do this is incredibly beneficial. Or even putting a heating pad on the problem areas beforehand. Anything to get a little warmth into the muscle will make the exercises more effective.
Thanks a lot! This very helpfull, also because the presentation is so funny!
You’re very welcome
This was super pleasant and relaxing! I have hypermobility or something like that (I can swing my elbows behind my head without pain or effort) and the activation part felt truly wonderful! Hard and my ROM was way way back but wonderful!
Stiff not stiff. Fantastic!
Been getting carpal tunnel like symptoms for a bit now. After a bit of investigation think the problem is in the sholders and neck. This was an awesome video and your energy is great!
Awesome! Yes keep this up a few times per week
Go to a chiropractor. The chiropractor will adjust the bones in your hand and arm.
I have no more issues with carpal tunnel.
😢 I did these a week ago and yesterday I couldn't turn my head or move my left shoulder. I was in bed all day in so much pain. These little movements work. I think it was the movements on the floor that did me in. I went from never stretching to this and now I'm trying to recover. I did the video today but without weight and no floor. Pain is still present but not as bad. Chin up, I know this will be good for me 😊
Takes time to teach your body to relax with movement, it’s good to have a hands on physio appointment for when your neck goes at this stage really! It’s so debilitating!
@@TomMorrison I’m going to have to…I still feel like my shoulder is dislocated although it’s not. Huge knot in my left shoulder blade. I don’t want to go back to chiropractor but someone suggested a masseuse
Started this 2 weeks ago. Did it every 2 to 3 days..instance tension release. Add this to the 10mins warm up! The 40s man is less creaky
Thanks Mr Tom
You are very welcome
This was perfect for me this morning. Thank you. These videos are always fun to watch, but I'm now startin to try them. Game changer
Awesome! Yes I love this one and the beginner hip one too if I’m banged up from training 😄
Thank you. Woke up with such a stiff neck. It feels much better than it was now.
Excellent! Yes these are really good ones to do regularly!
Hi Tom I was doing the 7 day video follow along and this one was showing in the sidelines. Last couple day my neck and between shoulder blades been awful so gave it a go. Love the video and the weighted work really helped. One thing I struggle to know if I’m doing right is the shoulder rolls on the floor. Not sure if I can differentiate between forwards and back. It’s also in day 2 of follow along. I’ll keep doing everyday and hopefully it’ll come with practice. Thank you. Am building myself up to doing daily follow slings and putting them all together and then I plan to sign up to SMM program 😃
This has helped tremendously; myvtraps and neck were always so tense and creaky since I go to the gym after working in front of a pc. You've earned yourself a new sub, cant wait to check out your other videos to help my creaky body 😅
Awesome! The 15 minute muscle activation one is great to combine with this one!
Amazing that is what i need to do
Thank you so much really good routine
You're so welcome! 😄
Time to try this. My shoulders hurt so much and the chiropractor only helped some. It is def the muscle tightness. Thank you for this.
This is a good one to do a couple of times per week!
Excellent!
Thank you!
Very welcome!
I love your channel and exersices 😍 Thank you for the content
Thank you!!
Really helps a lot😊
It is such a good combo of moves! 😄😄
Excelente video
Love this .. and so relaxing to watch 💤 ❤
Miss Jenny so cool and accurate PS Thank U both PS Ur Cool to thank you BOTH
Jenni is the coolest 🙌
Thank you Tom,
My left shoulder is torn i think, so this will help. And my neck is rock hard, so I will definitely be doing these regular
Ouch! Definitely get some hands on treatment too! Want to look after that as much as possible!
Took my kids to Ninja Warrior yesterday, couldn't resist joining in, but sweet lord my traps are feeling it today. This has helped loads, thank you ❤️
Awesome!!!
I freaking love you guys!
We love you too!
Awesome!
unreal! thank you!
Done this the last 2 nights and it’s been amazing thank you 😍
Awesome!! These moves usually make it in to mini morning routines 😎
Snap , crackle and pop!
You’re not old! You’re crispy! 😎 haha, make sure to do it a few times per week for a good while until it gets less noisy 💪🏼💪🏼
Love it!
First go, and I sound like old floorboards and bubble wrap combined. The dynamic arm circles... Apparently my shoulders don't allow that full rotation at the moment. Saved and ready to go again tomorrow night. I feel opened up.
Awesome! Yes running through this a few times you’ll notice weird noises and crunches lessen
You are so funny Tom!
I do try 😎 🤣🤣
I have been doing this everyday and add SMM 5 days/week. Nothing a huge difference in moving my neck in so many ways. Thank you! I noticed that my shoulder with the hand holding the weight appears to be higher and then realized this is happening to you and Jenni as well. Why is that? I would think the weight would pull that shoulder down?
Depends how you lean the head away, makes it easier for the other side to go lower
Need this. Your timing is perfect! How often is "regularly"?
Twice a week would be great long long term but if you’re traps are giving you bother then you could hit it 4/5 times a week initially
@@TomMorrison Thank you so much.
can you do this routine morning/night ore should you wait to once a day? was really crunchy in the beggining but going better all the time, love your channel!
It would be great to combine this one with Jennis 26 minute shoulder follow along too!! 😄
Great vid!
Thankyou!!
I thought my supporting left arm/shoulder was going to die while I was swinging my right out to the side and back. Right was better. Intend to do this one for Awhile!
It’s a good one to do 2-3 times per week for a bit yeah!
i typically do the yeses once a week but never thought of doing the NOs with that prestretch and i could HEAR THE CRUNCHIES doin the NOs
oo yeah soo goooood!
Please teach us how to do those shoulder blade rolling front and back move in depth i look like a new born onion trying to do that and elbows alwayyys not straight could you be so kind to make a spesific tutorial for that please?this song is for Morrison team Inflames - Swim
Search our shoulders playlist, they’re called shoulder rotations in it 😄
Hey Tom, having issues with my left shoulder and the pain is running down my forearm especially when trying to lift something, strange & unusual feeling, concerning me at the min. Any suggestions would be really appreciated Tom.
Any videos or ideas for a forward neck posture?
We do indeed!
czcams.com/video/IuYxZkn0leg/video.html
This is what I need!!! My neck and shoulders are always so crunchy. Possibly irrelevant, but would I benefit more from this routine in the morning, or after my 8-hour work day (office job, lots of sitting and screen time)?
Morning or just before bed really!
@@TomMorrison Thanks big man!
After weighted shoulder rotations backwards, I now have a series of clicks when rotating my right shoulder.
Otherwise great series
Keep working at them, it should rectify itself as you get more control with the movement
I keep ripping tendons I my neck. Looks like I've found a possible fix 🙏🏻
Ouch! Yes don’t push the lateral stretches too far the first few times but hopefully this will be great for you if you keep it up regularly!! 🙌
Ha ha! It was as though you could hear my neck sounding like a nutcracker. Video saved.
It will reduce the more you do it 😄
I’m finding it really hard to get to grips with being able to do the shoulder rotations! Any tips?
Just put 5 minutes into them every day! Really common to see that so don’t worry, it’s all practice!
Just put 5 minutes into them every day! Really common to see that so don’t worry, it’s all practice!
Me too in the on all four position!
Can I follow this along if I have some cervical radiculopathy?
Try reduced ranges and only half at first to see how it feels, if unsure ask your physio
@@TomMorrison Thank you!
Hi Tom, i was trying this one for my injured neck, shoulder & pec muscle while i wait for a 1-1 session with you once you're back from Paris. A couple of these are really painful on my injured chest/ pec area when doing the exercise. Should i stop those ones until i see you?
yeah definitely either reduce the range of motion or skip them for now! It'll be better to assess that when I see you!
If I do these daily, when will I begin to feel relief?
Few weeks you should start to notice something changing
Bulging disc c6-7. Ok to do this?
Yes just one level is quite common so totally fine to move as normal, only if you were having weakness or numbness down an arm would you potentially alter things
What causes the crunching? Fascia?
Loads of different reasons really, from how the joints are conditioned to ligaments and tendons moving, gas being released. Main thing is to focus on full function and stability and you’ll notice noises happening less and you’ll be less crunchy, it’s not a bad thing, nothing to worry about and really common
"Oh hey!"
Tom, breaking the fourth wall like it's not even there.
I think I'm going to become addicted to these vids.
Just wait till I figure out how to climb through your phone screen! 😂
What is the crunching??
What is the crunchy and grinding sound?
This is a good blog on it
tommorrison.uk/blog/why-do-my-joints-pop-and-click
Anyone else get a “pop” sound while doing this? Not a crunch or click, but a pop?
I just need some piece of mind
Pops and clicks are normal, we have a good blog on tommorrison.uk on it 😄
I thought u will finish with hug each other. 😢 but the pole.
the echo in that room is unreal
Wanna see something funny, watch a dude with cervical dystonia do this 😂😂😢
Aww no, wouldn’t like to experience that, some conditions just really aren’t fair 😣
@@TomMorrison Not meant to be a whine mate, had it for decades. but true nonetheless, some people have some very unfair conditions . Either way this little routine is a good one, though thanks.
Thanks!
Thankyou so much!!