跟讀練習: How to Ease Neck Pain at Home - 通過影片學習英語口語
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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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推薦影片
為什麼要用這個影片練習口語?
在家中,長時間坐在計算機前可能會導致頸部疼痛,這正是此影片的核心內容。通過模仿博士的練習,學習者可以在放鬆的環境中改善發音和流利度。 म्हरण的口頭表達不僅幫助你減輕頸痛,還能提高你的 雅思口語練習 技能,讓你在正式場合中更自信地交談。利用這種方式,結合 看YouTube學英語 的理念,做到邊做邊學,將知識融會貫通。
語法與表達的語境
在影片中,博士使用了幾個關鍵的語言結構,這些都是學習者應該瞭解的:
- 直接命令句:如“我想讓你...”,這種句式用來有效傳達指令,適合用在給出建議或指導時。
- 條件句:“如果你...”,此語法用於表達假設情況,能夠幫助學習者描述可能性和條件。
- 現在進行時:“我正在...”,這種時態強調當前正在發生的動作,讓對話顯得更生動。
- 使用時間狀語:“在接下來的星期中...”,可以有效引導時間表達,塑造未來的動作或計劃。
這些表達不僅在日常交流中常見,在雅思口語考試中同樣具有重要意義。
常見的發音陷阱
影片中有一些詞彙和短語常常會讓學習者感到困惑:
- “頸部”(neck):需要注意發音的清晰度,特別是在快速說話時。
- “緊張”(tight):這個詞常常被誤讀,確保發“t”音時不帶有過多的氣息。
- “疼痛”(pain):在使用這個詞時,要注意短音和重音的位置以提升整體口語流利度。
通過對這些常見發音的練習,學習者可以在 shadow speak 的過程中,提高口語能力,更加自信地參與到對話中去。
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