Neck Pain Stretches & Exercises - Ask Doctor Jo

More Details About This Video:
If you are having some neck pain, stiffness, or tightness, check out this video for neck stretches. The neck muscles that are affected the most are your trapezius and levator scapulae muscles. People often describe neck pain as a crick in their neck. First start off with some gentle neck stretches by bringing your chin to your chest and then looking up towards the ceiling. This is neck flexion and extension. Next you are going to take your ear to your shoulder on each side. Make sure you are not shrugging your shoulders up. This is side bending. Then you are going to turn your head from side to side like you are looking over your shoulder. This is neck rotation. If that is not painful, then you can add some overpressure with your hands.

Now place your hand under your thigh to keep your shoulder down, then side bend your head to the opposite side and gently put pressure with your other hand to get a stretch through your trapezius muscles. Hold these for 30 seconds and perform 3 times on each side. The final stretch is going to be for your levator scapulae muscle. This is the muscle that is used when you shrug your shoulders, and they can get overworked when you are stressed out. Take your arm on the side of the pain and place it above and behind your shoulder. Then take your opposite arm and place on top and slightly behind your head. Look down towards the opposite knee of the pain and apply gentle pressure for a good stretch.

DISCLAIMER: Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy, however, this video is only designed to help you perform the correct technique of exercises that have ALREADY been given to you by your health professional. They are NOT to take the place of going to your own doctor or therapist. There are many manual techniques that a therapist can do that simply can not be done on your own. Your own therapist will also ensure that you are doing correct techniques with your exercises and stretching. If these techniques aren't done right, they won't help, and they could make things worse. So, if you experience any pain while doing these techniques, STOP immediately and see your doctor.

[AskDoctorJo]

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[aymanasdala]

This quarantine made me sleepin always and makes my neck hurts now here I am

[kokoakranch]

I've never had neck pains before but online classes sure made me experience a whole lot of it. I really needed this.

[Kyrieru]

We're lucky to live in a time where we can just look up stuff like this.

[Ponychick]

I've had awful neck pain for about a week now, leading to some really bad headaches and migraines nearly knocking me out. I did these stretches, and the pain left so quickly. Not immediately, but within a good half hour or so. Thank you, thank you, thank you!!

[iFerg]

Thank you very much for this tutorial, really helping me currently fixed my neck.
Hope you have many more great years ahead of you and much love!

[jamesr]

I can't believe you respond to comments on a 10 year old video! That says a lot about you being down-to-earth, as a successful Youtuber. I just wanted to say these exercises have aided my meditative practice. I've loved reading in the comments all the injured/recovering people who have benefitted from the exercises. For me, it has helped focus more on the moment. It's weird realising how much stress is stored in the neck. You rock Jo <3

[spokenwright]

I can’t get over how comfortable that doggo looks in the background! 😂 ❤️

[cryingemoji]

These are so simple and so effective. I do them every day. Also I friggin love the way you refer to your dog as an assistant with a completely straight face 😭

[ishita]

Her top "trust me i am doctor" of course we trust you ☺

[DarrajCasa]

Omg !! The last exercise work perfect !! Thank you 🙏

[EscapePlanSkateboarding]

I've had a strained neck for 2 days now from working out. The levator stretch pretty much instantly eliminated the tension/pain! 🙌

[beachesincali]

The scapula stretch is life changing! I have scoliosis near there and it makes my shoulder so tight! I've never figured out how to stretch it out!

[TARAW]

Thank you, I have been suffering from neck and shoulder pain for years. This is the first video I have seen for shoulder relief for hunched shoulders. I feel 100% better after doing this exercise.

[notravenclaw]

My neck still hurts, but that last exercise is god given. It literally feels so good, I can't even.

[noraleewilliams-schugg]

I personally hold all my stress and emotion in my shoulders, and have cried when getting an especially good shoulder rub. Just got some painful whiplash and needed good neck stretches but really couldn't find anything comprehensive and beneficial, realized that physical therapists would probably have really good stretches. Thank you so much! I added a scarf to push my stretches and it was perfect, I almost want to cry about how good my neck feels and will feel the more I do these stretches ily

[zandarzandarevic]

The pain is like 50% gone, thank you :D

[ebonds]

"Trust me, I'm a doctor."

Thanks, doctor.
I really need it.
And will try it out.

Cheers!

[AskDoctorJo]

You're welcome! I'm glad they helped!

[diyfab]

Thank you so much for this! I did this last night when I was in excruciating pain and woke up feeling 50% better! Now I’m back for more!