쉐도잉 연습: How to Ease Neck Pain at Home - YouTube로 영어 말하기 배우기
C1
Hey guys, Dr. Bang here again.
105 문장
문장이 너무 짧거나 길면 Edit를 눌러 조정하세요.
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.
앱 다운로드
당신이 말하는 모든 문장을 AI가 채점
TRENDING
인기 동영상
맥락 및 배경
오늘 영상에서는 Dr. Bang이 집에서 간단하게 목 통증을 완화할 수 있는 방법들을 공유합니다. 특히, 컴퓨터 작업을 할 때 적절한 책상 높이를 유지하지 않으면 목 통증이 심해질 수 있다는 점을 강조합니다. 이 비디오에서는 손쉽게 따라 할 수 있는 팁들을 통해 목 통증을 관리하는 데 도움을 줄 수 있는 방법들을 소개하고 있습니다. 여러분이 이 영상을 통해 증상이 완화되는 경험을 하길 바랍니다.
일상 대화를 위한 상위 5개 구문
- “이 통증이 느껴질 때, 나의 손이나 엄지로 따라가 보세요.”
- “적절한 압력으로 눌러보세요.”
- “세 가지 방향으로 각 방향마다 세 번씩 해보세요.”
- “아프면 조금 물러서 주세요.”
- “이렇게 가볍게 스트레칭 해보세요.”
단계별 그림자 연습 가이드
이 비디오의 내용을 효과적으로 따라하려면, 먼저 해당 구문들을 반복해서 들어보세요. 다음 단계에서는 shadowspeak 기법을 적용하여 소리 내어 따라해보세요. 아래의 단계를 따라보세요:
- 비디오를 한 번 전체 시청하며 내용 파악하기.
- 각각의 구문을 주의 깊게 듣고 발음과 억양을 익히기.
- 한 구문씩 멈추고 따라 말하며 녹음해보세요. 이렇게 하면 자신의 발음을 체크할 수 있습니다.
- 위의 구문을 사용해 다양한 문장을 만들어보며 shadow speak 연습하기.
- 이 과정을 반복하며 자연스럽게 말할 수 있도록 합니다. 매일 조금씩 연습하면, 여러분의 영어 실력이 크게 향상될 것입니다.
이러한 연습 방식은 특히 유튜브 영어 공부를 통해 효과적인 발음 개선을 도와줄 것입니다. 다양한 shadowspeaks 비디오를 참고하여 지속적으로 연습하세요. 목 통증 완화와 함께 영어 회화 실력도 함께 향상될 수 있습니다!
쉐도잉이란? 영어 실력을 빠르게 키우는 과학적 방법
쉐도잉(Shadowing)은 원래 전문 통역사 훈련을 위해 개발된 언어 학습 기법으로, 다언어 학자인 Dr. Alexander Arguelles에 의해 대중화된 방법입니다. 핵심 원리는 간단하지만 매우 강력합니다: 원어민의 영어를 들으면서 1~2초의 짧은 지연으로 즉시 소리 내어 따라 말하는 것——마치 '그림자(shadow)'처럼 화자를 따라가는 것입니다. 문법 공부나 수동적인 청취와 달리, 쉐도잉은 뇌와 입 근육이 동시에 실시간으로 영어를 처리하고 재현하도록 훈련합니다. 연구에 따르면 이 방법은 발음 정확도, 억양, 리듬, 연음, 청취력, 말하기 유창성을 크게 향상시킵니다. IELTS 스피킹 준비와 자연스러운 영어 소통을 원하는 분들에게 특히 효과적입니다.
☕ 커피 한 잔 사주기
ShadowingEnglish는 여러분의 지원 덕분에 100% 무료로 운영됩니다. 서버 및 AI 유지 비용이 많이 듭니다. 여러분의 커피 한 잔이 큰 힘이 됩니다! ��