Neck Pain Relief Exercises in 5 min

This video will go over a 5 minute routine to stretch out stiff neck muscles and provide fast relief. Do this exercise routine at least three times a day for at home neck pain relief.

5 Minute Neck Stretch Routine:
--------------
Warm up - 1 minute
Side to side neck rotation - 10 times
Side to side neck bend - 10 times
Neck flexion and extension - 10 times
Forward shoulder roll - 5 times
Backward shoulder roll - 5 times

Stretches
Upper trapezius - 30 seconds each side
Levator scapula - 30 seconds each side
Anterior scalenes - 30 seconds each side
Chin tucks - 30 seconds
--------------

► TIMESTAMPS:
0:00 - Introduction
0:58 - Neck Stretch Routine
1:21 - Warm Up
2:25 - Upper Trapezius stretch
3:30 - Levator Scapula stretch
4:37 - Anterior Scalene stretch
5:38 - Chin Tuck exercise
6:15 - Conclusion

► Things my patients have found helpful:
Please note that I get a lot of requests and questions about what equipment is ‘best’ for treating a variety of conditions. The following is not meant to be an exhaustive or definitive list. Please use it as a starting point. If you have questions, please discuss with your healthcare provider. With that said, I have tried a number of the products below, but not all. I have included some based on positive feedback from many of my patients. As an Amazon Associate, Dr Peng earns from qualifying purchases. If you purchase any product using the below affiliate links, you are helping Dr Peng maintain this channel.

*Supplements*
The following are Thorne supplements which are NSF certified. NSF independently assesses products without being affiliated with the companies that produce them. Not only do they certify that what’s on the label is in the bottle, they also do toxicology review to certify product formulation and contaminant review to ensure the product contains no undeclared ingredients or unacceptable levels of contaminants.

*Soft Tissue & Rehab*

*Braces & Supports*

*Recommended Textbooks & Resources*

► ABOUT ME

Jeffrey Peng MD is a nonoperative orthopedist and sports medicine specialist. He created a YouTube channel and blog to translate cutting edge medical knowledge and clinical research to benefit all those looking to live an active and healthy lifestyle. He focuses on maximizing non-surgical treatments for sports injuries and orthopedic conditions. He specializes in using orthobiologics and ultrasound guided minimally invasive techniques to treat osteoarthritis, tendinopathies, and musculoskeletal disorders.

Dr. Peng is board certified in sports medicine and family medicine. He completed residency with the Stanford family medicine residency program and completed his sports medicine training with the Stanford primary care sports medicine fellowship in San Jose. He is an active faculty member for both programs and is excited about training the next generation of physicians.

Dr. Peng’s sports medicine clinic is located in Campbell, California.

► Disclaimer

My content reflects my own opinion and does not represent the views or opinions of my employers or hospital systems I am affiliated with. They are meant for educational purposes only. They do not substitute for the medical advice of a physician. Always seek the advice of your physician with any questions you may have regarding your health.

[ruthwezeman]

I woke up last Monday with horrible neck pain, I’ve been doing these stretches every day and they help SO MUCH! Many thanks 🙏

[moneyss]

The split screen to give text as while video demo plus clear instructional audio is simply awesome.

[SharonLewis-mk]

These stretches have relieved the chronic pain in neck more than anything else I've tried. Amazing! Thank you Dr. Peng!

[twistedsister]

These stretches have changed my life (in just 1 day!) I have had horrible pain in my left shoulder, as well as my neck. I finally found relief! Thank you!

[alishaba-]

As someone who goes to the chiropractor monthly, thank you for posting this.

While I often have other areas out too, my neck is what has bothered me the most and has often turned into a migraine.

These exercises are great. They really work and they target other muscles and areas that are often neglected by other neck stretches.

Edited to add: When my neck starts to feel sore, I do these and I don't get a migraine from the neck pain anymore. Hallelujah 🙌

[sansraut]

Thank you so much you change my life in 1 day 😭🙏🙏

[gospelzeee]

Just tried it and I felt immediate relief on my neck

[MilanieMohdNor]

Been having neck pain for last 3 days.added this to my morning workout today and instantly feel better. Will do another 2 throughout the day. Thks again doc.

[suzannevancleve]

I’ve been doing these exercises daily for about two weeks now, and it’s been an amazing improvement on my neck mobility. My muscles were very tight, and now they’re just fluid. Thank you!

[smeeds]

Started doing these every morning and night. No more pain and my posture has improved. Thank you so much!

[hazmileffendi]

I have suffered neck pain for several days... this video comes out at the right time... it really works for me. I can feel the difference right on the first time... will try to make this a routine... thanks a lot for sharing!

[justinamcclelland]

So glad I found this video I do these on my breaks at work and immediate relief. These are a new daily routine for me! 🎉

[Anshika-libu]

I've had pain in my shoulder and neck for 8 years ..and it's been only 2 days of doing all these exercises and I've had so much relief in my neck and shoulders..I do these exercises only 1 time but still it's too effective. Best ever video I had found for my pain ❤️😊 . Thank u so much for making this video sir 💗🥹.

[damionandy]

Man, thank you so much for making this. I’ve had crazy neck pain from playing guitar and this was the relief I needed. Thank you!

[meditim]

Thanks for the video. It's crazy how nobody talking about a book "Health and Beauty Mastery". It's exposing industry secrets.

[Cutiee]

Bestest video ever I had been suffering from neck pain frm last 4 days by doing this, it reduces some pain
Thanku a lot

[mdsihabhossain]

Well done sir ❤️. It was an incredible video for me as well as who suffer this kind of neck pain. Pray for me to minimize the pain, because I am extremely victim with this problem.

[rd]

I have been going through upper trapezius pain since past 6 years and it amplifies while studying but after doing these exercises I experienced a miracle.Thank you so much!

[jongreen]

Thanks again for your support and your help

[fevkin]

Thanks, I've started doing this routine as my right back of neck has become very stiff and immobile (I'm 70). I really appreciate the descriptors you've put up as I like to learn the names of the affected muscles and get the spelling too