Shadowing Practice: How to Ease Neck Pain at Home - Learn English Speaking with Video
Les maken...
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Hey guys, Dr. Bang here again.
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I wanted to share with you some easy things you can do for your neck pain that you're experiencing.
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If you're at home working at your computer
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and you're not at normal the right desk height it might be aggravating your neck pain really bad.
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So these are some easy tips that you can start into practice right this second.
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So follow along with me and let's see if this is the right video for you.
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It should start to alleviate your symptoms
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and you continue to do it throughout the next week and it can greatly reduce those.
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So I'm going to focus on if you have pain that kind of runs down one side of your neck.
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All right so let's discuss the myofascial component first.
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It's what we always do first.
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We try to work it out.
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So if you've got a line of pain
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what you do is just take your thumb or your fingers and just follow that line of pain
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as far as you can go until it stops hurting.
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Okay I want you to push with moderate force you should
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cringe a little it might make your skin a little red that's normal trying to work out
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that tissue that's tight let's say you have more pinpoint pain
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like it hurts right here you can use your own hands
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and push down but sometimes I will get a massage cane
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and there's lots of different types I don't specifically ascribe to
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one brand just some kind of curve with a knob on it
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you push down with some moderate force right on that little spot that hurts in your neck.
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It could be even up in the top of the neck,
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the base of the skull.
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You can use these things in here.
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If you don't have a cane, that's okay.
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Get your thumb, push right up in there and work through that.
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Once you've done this for about a minute,
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we're going to move to the next component,
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which is our range of motion.
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We have level one range of motion and level two range of motion.
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Level one, watch my shoulders, they're staying put.
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I'm going to be focusing all my motion on the neck.
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I want to go as far as I can in these directions comfortably.
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It should not hurt.
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I'm going to go one direction and then the other.
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Three times each direction.
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That's level one.
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Just warming it up, getting all the directions.
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Then I want to contract my traps,
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my neck muscles, and go through that same range.
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You see I'm shaking a little bit?
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That's normal.
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It's because I'm trying to contract the surrounding muscles while going through this range of motion.
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Three times each direction.
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Shouldn't hurt.
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If it hurts, let's say it hurts.
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I'm going to hear, ah,
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just back off a little.
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and continue your range of motion.
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Avoid the pain, but take a note,
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a mental note of where your pain is.
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Next we're going to expand the end ranges of motion of our neck and add resistance.
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So primarily, with most people,
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it's here, both sides, and also here that they'll feel the most tightness.
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So that's what we're going to focus on today.
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So you'll take your neck as far as it will comfortably go in one direction.
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You're going to block it with your opposite hand.
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It's just going to hold the neck.
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Your hand is a wall to push against.
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With my neck muscles, I'm pushing my head this direction.
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Feeling these contract.
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Hold for 20.
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Then I'm going to try to push my head further down,
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but I'm going to block this direction.
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Hold that for 20.
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And then I'm going to try to stretch a little deeper and do another set.
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Pushing one, two, twenty.
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Pulling down one, two, three, et cetera, twenty.
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And I'll do that three times, okay?
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Another one, another one.
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Same thing on this side.
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Block, push.
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Push down for twenty.
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three times each direction.
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You've finished lateral flexion.
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Now we're gonna do kind of lateral flexion with a little bit of variation.
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So you're gonna first, again,
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bring your ear to your shoulder and then look down towards the ground and you'll feel the stretch change.
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And I'm going to block almost like I'm lifting my head this direction.
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Blocking, holding.
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And when you're contracting, I want you to contract like moderately.
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You almost shake a little bit, that's good.
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If it's hurting, back off just a touch,
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but keep some pretty good force.
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20 seconds, then I'm going to pull down 20 seconds.
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working the other opposite muscles.
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Okay?
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And do that three times both sides.
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Then the last thing we're going to do is just neck strengthening.
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And that we're going to be doing is just some stabilization,
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keeping our head in one position,
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pushing back and doing an isometric hold in four directions.
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Backwards, to the right, to the left, and forward.
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Notice how I'm looking straight forward.
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I'm not moving at all.
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I'm staying in one position.
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And a good time length is one minute per direction.
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Moderate force.
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Shouldn't hurt, but moderate force.
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Okay, try these tips for your neck.
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If they don't work, look at some other videos on our channel that might be more specific to you.
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There's also greater detail and explanation on all the different components we're talking about today.
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Thanks.
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Woordenschat en spreektips bij deze les
Deze video bevat 105 zinnen en 912 woorden om na te spreken. Het gesproken deel duurt 5:46. De spreker praat in een natuurlijk tempo van ongeveer 158 woorden per minuut, dicht bij een alledaags gesprek. 87% van de woorden hoort bij de 3.000 meest gebruikte Engelse woorden; de rest kun je beter vooraf bekijken.
Belangrijke woorden in deze video
15 woorden uit de video die het leren waard zijn, met uitspraak en betekenis:
| Woord | Uitspraak | Betekenis |
|---|---|---|
| muscle zelfstandig naamwoord | /ˈmʌs.əl/ | spier |
| moderate bijvoeglijk naamwoord | /ˈmɑdəɹət/ | gematigd, matig |
| component zelfstandig naamwoord | /kəmˈpoʊ.nənt/ | onderdeel, component |
| stretch werkwoord | /stɹɛt͡ʃ/ | strekken |
| shake werkwoord | /ˈʃeɪk/ | schudden |
| thumb zelfstandig naamwoord | /ˈθʌm/ | duim |
| cane zelfstandig naamwoord | /keɪn/ | riet, rietstok |
| finger zelfstandig naamwoord | /ˈfɪŋɡɚ/ | vinger |
| explanation zelfstandig naamwoord | /ˌɛkspləˈneɪʃən/ | verklaring, toelichting |
| desk zelfstandig naamwoord | /dɛsk/ | bureau, schrijftafel |
| expand werkwoord | /ɪkˈspænd/ | vergroten, uitbreiden |
| trap zelfstandig naamwoord | /tɹæp/ | val |
| tissue zelfstandig naamwoord | /ˈtɪʃ.(j)u/ | weefsel |
| curve zelfstandig naamwoord | /kɚv/ | curve, kromming |
| variation zelfstandig naamwoord | /ˌvɛəɹiˈeɪʃn̩/ | afwisseling, variatie |
Phrasal verbs die je zult horen
| Woord | Uitspraak | Betekenis |
|---|---|---|
| run down werkwoord | aanrijden | |
| work out werkwoord | /ˌwɝk ˈaʊt/ | uitrekenen |
Uitspraak om op te letten
De spreker gebruikt 44 samentrekkingen en verkorte vormen, zoals I'm, we're, you're. Spreek ze kort uit, zoals je ze hoort.
- De “th”-klanken: thumb /ˈθʌm/, strengthen /ˈstɹɛŋ(k)θən/
- De klanken “sh” en “zh”: shake /ˈʃeɪk/, explanation /ˌɛkspləˈneɪʃən/, tissue /ˈtɪʃ.(j)u/, variation /ˌvɛəɹiˈeɪʃn̩/, massage /məˈsɑ(d)ʒ/
- Lange woorden — let op de klemtoon: primarily /ˈpɹaɪ.mə.ɹə.li/, explanation /ˌɛkspləˈneɪʃən/, alleviate /əˈli.vi.eɪt/, isometric /ˌaɪ.soʊˈmɛt.ɹɪk/, stabilization /ˌsteɪ.bəl.ɪzˈeɪ.ʃən/
Zo oefen je met deze video
- Luister de hele video één keer zonder te spreken en noteer de woorden die je niet kent.
- Begin op 0,75× snelheid, spreek zin voor zin na en ga terug naar normale snelheid zodra het makkelijk gaat.
- Neem jezelf op en vergelijk met het origineel; let daarbij op woorden als muscle, moderate, component.
Wat is de Shadowing-techniek?
Shadowing is een wetenschappelijk onderbouwde taalleermethode die oorspronkelijk is ontwikkeld voor professionele tolkentraining en gepopulariseerd door polyglot Dr. Alexander Arguelles. De methode is eenvoudig maar krachtig: je luistert naar native Engelse audio en herhaalt het onmiddellijk hardop — als een schaduw die de spreker volgt met slechts 1–2 seconden vertraging. In tegenstelling tot passief luisteren of grammaticadrills, dwingt shadowing je hersenen en mondspieren om echte spraakpatronen tegelijkertijd te verwerken en te reproduceren. Onderzoek toont aan dat het de uitspraaknauwkeurigheid, intonatie, ritme, verbonden spraak, luisterbegrip en spreekvaardigheid aanzienlijk verbetert — waardoor het een van de meest effectieve methoden is voor IELTS Speaking-voorbereiding en echte Engelse communicatie.