This 20-minute neck stretching & exercising routine is done in real time so it’s easy to follow along. These neck stretches & exercises help loosen up the area & strengthen the muscles for effective pain relief. Buy a worksheet with this routine https://www.askdoctorjo.com/20-minute-neck-worksheet
The neck and shoulder muscles are often the same groups of muscles, so this stretching and exercise routine may help relieve shoulder pain as well.
This routine starts off with a warm-up, neck side bend, rotation, and shoulder circles. These should help loosen up the neck muscles.
Then beginning with exercises, a chin tuck and chin tucks with shoulder shrugs and shoulder squeezes can not only help with neck pain relief, but they can also help with improving posture in general.
Next, go into stretches after the muscles have been moving with an upper trap stretch, levator scap stretch, and an anterior scalene stretch. These will help loosen tight muscles around the neck and shoulder.
Now, go back to a chin tuck, but add in exercises to the deep flexor muscles with a neck flexion at the same time.
To help with the neck and upper back, a rhomboid stretch is a great combination stretch.
Finally some isometric exercises will help strengthen the muscles without movements that might cause pain. Cervical side bend and extension are great to help get the muscles stronger.
Related Neck Videos:
Dr. Jo’s Neck Pain Relief Playlist:
https://www.youtube.com/playlist?list=PLPS8D21t0eO8o5Fvja73n4A3enI-jIyaD
10 Best Neck Exercises for Neck Pain Relief:
https://www.youtube.com/watch?v=NXC60wUYiPI&list=PLPS8D21t0eO_Ny9ors3aP4K1P_91a2-yw
Neck Pain Stretches & Exercises:
https://www.youtube.com/watch?v=Rvv8pOEADYo&list=PLPS8D21t0eO_Ny9ors3aP4K1P_91a2-yw
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Doctor Jo is a Physical Therapist and Doctor of Physical Therapy.
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20-Minute Neck Pain Relief Routine with Real-Time Stretches & Exercises
https://www.youtube.com/watch?v=sr3hW43i9tg
https://www.askdoctorjo.com/20-minute-neck-routine
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a personalized treatment plan and is intended for general education and demonstration purposes only. Perform the moves in this content at your own risk. These moves may not be appropriate for your specific situation, so get approval and guidance from your own healthcare provider before beginning. If anything is painful or doesn’t feel right, stop immediately and contact your healthcare provider.
Don’t use this content to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare provider or to replace the advice they give you. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content.
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