Shadowing Practice: How to Ease Neck Pain at Home - Learn English Speaking with Video
Creando lección...
1
Hey guys, Dr. Bang here again.
2
I wanted to share with you some easy things you can do for your neck pain that you're experiencing.
3
If you're at home working at your computer
4
and you're not at normal the right desk height it might be aggravating your neck pain really bad.
5
So these are some easy tips that you can start into practice right this second.
6
So follow along with me and let's see if this is the right video for you.
7
It should start to alleviate your symptoms
8
and you continue to do it throughout the next week and it can greatly reduce those.
9
So I'm going to focus on if you have pain that kind of runs down one side of your neck.
10
All right so let's discuss the myofascial component first.
11
It's what we always do first.
12
We try to work it out.
13
So if you've got a line of pain
14
what you do is just take your thumb or your fingers and just follow that line of pain
15
as far as you can go until it stops hurting.
16
Okay I want you to push with moderate force you should
17
cringe a little it might make your skin a little red that's normal trying to work out
18
that tissue that's tight let's say you have more pinpoint pain
19
like it hurts right here you can use your own hands
20
and push down but sometimes I will get a massage cane
21
and there's lots of different types I don't specifically ascribe to
22
one brand just some kind of curve with a knob on it
23
you push down with some moderate force right on that little spot that hurts in your neck.
24
It could be even up in the top of the neck,
25
the base of the skull.
26
You can use these things in here.
27
If you don't have a cane, that's okay.
28
Get your thumb, push right up in there and work through that.
29
Once you've done this for about a minute,
30
we're going to move to the next component,
31
which is our range of motion.
32
We have level one range of motion and level two range of motion.
33
Level one, watch my shoulders, they're staying put.
34
I'm going to be focusing all my motion on the neck.
35
I want to go as far as I can in these directions comfortably.
36
It should not hurt.
37
I'm going to go one direction and then the other.
38
Three times each direction.
39
That's level one.
40
Just warming it up, getting all the directions.
41
Then I want to contract my traps,
42
my neck muscles, and go through that same range.
43
You see I'm shaking a little bit?
44
That's normal.
45
It's because I'm trying to contract the surrounding muscles while going through this range of motion.
46
Three times each direction.
47
Shouldn't hurt.
48
If it hurts, let's say it hurts.
49
I'm going to hear, ah,
50
just back off a little.
51
and continue your range of motion.
52
Avoid the pain, but take a note,
53
a mental note of where your pain is.
54
Next we're going to expand the end ranges of motion of our neck and add resistance.
55
So primarily, with most people,
56
it's here, both sides, and also here that they'll feel the most tightness.
57
So that's what we're going to focus on today.
58
So you'll take your neck as far as it will comfortably go in one direction.
59
You're going to block it with your opposite hand.
60
It's just going to hold the neck.
61
Your hand is a wall to push against.
62
With my neck muscles, I'm pushing my head this direction.
63
Feeling these contract.
64
Hold for 20.
65
Then I'm going to try to push my head further down,
66
but I'm going to block this direction.
67
Hold that for 20.
68
And then I'm going to try to stretch a little deeper and do another set.
69
Pushing one, two, twenty.
70
Pulling down one, two, three, et cetera, twenty.
71
And I'll do that three times, okay?
72
Another one, another one.
73
Same thing on this side.
74
Block, push.
75
Push down for twenty.
76
three times each direction.
77
You've finished lateral flexion.
78
Now we're gonna do kind of lateral flexion with a little bit of variation.
79
So you're gonna first, again,
80
bring your ear to your shoulder and then look down towards the ground and you'll feel the stretch change.
81
And I'm going to block almost like I'm lifting my head this direction.
82
Blocking, holding.
83
And when you're contracting, I want you to contract like moderately.
84
You almost shake a little bit, that's good.
85
If it's hurting, back off just a touch,
86
but keep some pretty good force.
87
20 seconds, then I'm going to pull down 20 seconds.
88
working the other opposite muscles.
89
Okay?
90
And do that three times both sides.
91
Then the last thing we're going to do is just neck strengthening.
92
And that we're going to be doing is just some stabilization,
93
keeping our head in one position,
94
pushing back and doing an isometric hold in four directions.
95
Backwards, to the right, to the left, and forward.
96
Notice how I'm looking straight forward.
97
I'm not moving at all.
98
I'm staying in one position.
99
And a good time length is one minute per direction.
100
Moderate force.
101
Shouldn't hurt, but moderate force.
102
Okay, try these tips for your neck.
103
If they don't work, look at some other videos on our channel that might be more specific to you.
104
There's also greater detail and explanation on all the different components we're talking about today.
105
Thanks.
📺 Mismo canal
C2323
What Happens After a Stroke
Daily ConversationUniversity StudentsWorking Adults
C244
What Is a Brain Aneurysm?
IELTS PrepTOEFL PrepUniversity Students
C223
Expanded Window for Acute Stroke Intervention
IELTS PrepTOEFL PrepUniversity Students
C19
Stroke Prevention
University StudentsWorking Adults
C114
Heart Attack Can Increase Risk for Stroke
Daily ConversationUniversity StudentsWorking Adults
C116
6 Warning Signs of a Stroke
Daily ConversationUniversity StudentsWorking Adults
C22
Aneurysm Flow Diversion
University StudentsWorking Adults
C28
Acute Stroke Treatments
IELTS PrepTOEFL PrepUniversity Students
C12
Common Stroke Causes
University StudentsWorking Adults
C12
How To Prevent a Second Stroke
University StudentsWorking Adults
C15
Mechanical Thrombectomy
IELTS PrepTOEFL PrepUniversity Students
C12
The Best Ways to Prevent a Stroke | Ask Cleveland Clinic's Expert
Daily ConversationUniversity StudentsWorking Adults
C27
Stroke Evaluation
University StudentsWorking Adults
C13
Dr Joseph Kwan | Cleveland Clinic London Neurological Rehabilitation
IELTS PrepTOEFL PrepUniversity Students
C17
Stress and Stroke
IELTS PrepTOEFL PrepUniversity Students
C12
What happens after a stroke?
Daily ConversationUniversity StudentsWorking Adults
C24
Aneurysm Coiling
University StudentsWorking Adults
C23
Aneurysm Clipping Surgery
University StudentsWorking Adults
C12
3 Ways Doctors Can Treat Your Brain Aneurysm
University StudentsWorking Adults
C22
What is Arteriovenous Malformation (AVM)?
University StudentsWorking Adults
✨ Recomendar Video
B21
16 oraciones
Stretching for upper back pain
Daily ConversationWorking Adults
C15
61 oraciones
Why birth doesn't have to be painful || Hypnobirthing
Daily ConversationUniversity StudentsWorking Adults
C15
275 oraciones
Communication Skills: A Patient-Centered Approach
Business EnglishDaily ConversationWorking Adults
B21
271 oraciones
Spondylosis, Spondylolysis, Spondylolisthesis! How To Help Your Recovery!
Daily ConversationUniversity StudentsWorking Adults
B22
85 oraciones
How to de-Stress ♥
American AccentDaily ConversationUniversity StudentsWorking Adults
B237 oraciones
Cyberchondria: The good and bad of symptom searches
Business EnglishDaily ConversationUniversity Students
B11
26 oraciones
Acupuncture 101: Benefits and Procedure | WebMD
Daily ConversationUniversity StudentsWorking Adults
B14
26 oraciones
Seeing a Doctor About Back Pain
American AccentDaily ConversationWorking Adults
B11
117 oraciones
First Time Laser Hair Removal
Daily ConversationWorking Adults
C169 oraciones
Massage Tutorial: Talking to Clients On the Massage Table
Business EnglishDaily ConversationWorking Adults
C12
78 oraciones
Anterior Cervical Diskectomy & Fusion
University StudentsWorking Adults
Vocabulario y notas de pronunciación para esta lección
Este vídeo tiene 105 frases y 912 palabras para practicar shadowing. La parte hablada dura 5:46. El hablante habla a un ritmo natural de unas 158 palabras por minuto, cercano a una conversación cotidiana. El 87 % de las palabras está entre las 3.000 más comunes del inglés; conviene repasar el resto antes de empezar.
Vocabulario clave de este vídeo
15 palabras del vídeo que vale la pena aprender, con su pronunciación y significado:
| Palabra | Pronunciación | Significado |
|---|---|---|
| muscle sustantivo | /ˈmʌs.əl/ | músculo |
| moderate adjetivo | /ˈmɑdəɹət/ | moderado, comedido |
| component sustantivo | /kəmˈpoʊ.nənt/ | componente |
| stretch verbo | /stɹɛt͡ʃ/ | estirar |
| shake verbo | /ˈʃeɪk/ | agitar, sacudir |
| thumb sustantivo | /ˈθʌm/ | pulgar, pólice |
| cane sustantivo | /keɪn/ | caña |
| lateral adjetivo | /ˈlætəɹəl/ | lateral |
| comfortably adverbio | /ˈkʌmftɚbli/ | cómodamente |
| finger sustantivo | /ˈfɪŋɡɚ/ | dedo, alambres |
| primarily adverbio | /ˈpɹaɪ.mə.ɹə.li/ | primariamente |
| explanation sustantivo | /ˌɛkspləˈneɪʃən/ | explicación |
| desk sustantivo | /dɛsk/ | escritorio, pupitre |
| expand verbo | /ɪkˈspænd/ | ampliar |
| greatly adverbio | /ˈɡɹeɪ̯t.li/ | grandemente, enormemente |
Phrasal verbs que vas a escuchar
| Palabra | Significado |
|---|---|
| back off verbo | dejar/parar de insistir |
| go through verbo | atravesar |
| pull down verbo | demoler |
| run down verbo | atropellar |
Pronunciación a tener en cuenta
El hablante usa 44 contracciones y formas reducidas, como I'm, we're, you're. Dilas en su forma corta, tal como las oyes.
- Los sonidos de “th”: thumb /ˈθʌm/, strengthen /ˈstɹɛŋ(k)θən/
- Los sonidos de “sh” y “zh”: shake /ˈʃeɪk/, explanation /ˌɛkspləˈneɪʃən/, tissue /ˈtɪʃ.(j)u/, variation /ˌvɛəɹiˈeɪʃn̩/, massage /məˈsɑ(d)ʒ/
- Palabras largas — cuida el acento: primarily /ˈpɹaɪ.mə.ɹə.li/, explanation /ˌɛkspləˈneɪʃən/, alleviate /əˈli.vi.eɪt/, isometric /ˌaɪ.soʊˈmɛt.ɹɪk/, stabilization /ˌsteɪ.bəl.ɪzˈeɪ.ʃən/
Cómo practicar con este vídeo
- Escucha el vídeo entero una vez sin hablar y anota las palabras que no conoces.
- Empieza a velocidad 0,75×, haz shadowing frase por frase y vuelve a la velocidad normal cuando te resulte fácil.
- Grábate y compara con el original, prestando atención a palabras como muscle, moderate, component.
¿Qué es la Técnica de Shadowing?
Shadowing es una técnica de aprendizaje de idiomas respaldada por la ciencia, desarrollada originalmente para la formación de intérpretes profesionales y popularizada por el políglota Dr. Alexander Arguelles. El método es simple pero poderoso: escuchas audio en inglés nativo y lo repites en voz alta de inmediato, como una sombra que sigue al hablante con solo 1-2 segundos de retraso. A diferencia de la escucha pasiva o los ejercicios de gramática, el shadowing obliga a tu cerebro y músculos de la boca a procesar y reproducir simultáneamente patrones de habla reales. Las investigaciones muestran que mejora significativamente la precisión de la pronunciación, la entonación, el ritmo, el habla conectada, la comprensión auditiva y la fluidez al hablar, convirtiéndola en una de las metodologías más efectivas para la preparación del IELTS Speaking y la comunicación en inglés en el mundo real.