BEST Exercises For Neck Pain and Stiffness - WORKS FAST!

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As a physical therapist, neck pain and stiffness is one of the most common injuries that I treat. It's a very prevalent problem that affects millions of people every day.

Fortunately, there is a lot that the right stretches and exercises can do to eliminate stiffness and pain in your neck. These are 5 of the most-common exercises that I recommend to my patients who present to me with neck stiffness and pain.

Before we get started, it’s imperative to mention that NOT ALL NECK PAIN IS THE SAME!

For the purposes of this video, I will be showing the best exercises for general neck stiffness and pain. If your pain/stiffness is accompanied by any numbness or tingling in your hands or arms, these exercises may not be the best for your you. I would encourage you to go get your condition checked out by a doctor or physical therapist who can recommend a treatment plan based on your individual needs.

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✅ BEST EXERCISES FOR NECK PAIN, NUMBNESS, AND TINGLING (PINCHED NERVE SYMPTOMS)
✅ SETUP YOUR WORKSTATION TO ELIMINATE NECK PAIN AT WORK:
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WHY DO YOU HAVE A STIFF NECK?
Neck pain and stiffness can be caused by a number of things. Muscle strain/injury, poor posture, and bad positioning (either while seated at work or laying down to sleep at night) are among the most common causes of this problem.

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HOW TO GET RID OF MUSCLE KNOTS IN YOUR NECK AND SHOULDERS:

Often times stiffness in your neck can lead to muscle knots (sometimes referred to as “trigger points“) in the muscles of your neck and upper shoulders. Muscle knots are caused by certain contractile fibers located in the muscle that contract to a shortened position and then don’t let go. You can feel a tight area of tension, or “knot”, in your muscles that can be very painful.

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WHICH MUSCLES CAUSE ME TO HAVE A STIFF NECK?

If you are experiencing a stiff neck, the muscles that are likely affected include the upper trapezius, the levator scapulae, the capitis group of muscles, and the cervicis group of muscles. In order to decrease stiffness and pain in your neck, we need to stretch these muscles by lengthening them through the opposite motions.

HOW TO STRETCH YOUR NECK

Stretching should be very comfortable. You should stretch to where you feel a good pull in the structure but not pain. The goal is to hold the stretch in a comfortable position for longer rather than hold a painful position for shorter.

STIFF NECK EXERCISES YOU CAN DO AT HOME

For detailed video demonstration of these exercises please watch the video above.

1. UPPER TRAPEZIUS STRETCH: Bend your left ear down towards your left shoulder until a comfortable stretch is felt in your right neck and upper shoulder. Hold for 20 seconds and repeat three times each direction.

2. LEVATOR SCAPULAE STRETCH: Angle your nose down towards your left armpit and use your left hand to apply gentle overpressure to the back of your head. Hold for 20 seconds and repeat three times each direction.

3. TOWEL ROTATION STRETCH: Wrap a towel or pillowcase around your neck. Cross your arms (right arm under left) and grab the loose ends of the towel/pillowcase. Hold your right hand firm to your chest and use your left hand to pull the pillowcase across your right cheekbone and rotate your head to the left. Hold for 20 seconds and repeat three times each direction.

4. CHIN TUCKS: Lay on your back with your knees bent. Tuck your chin down into your throat to flatten your neck down into the floor. Hold for 5 seconds and repeat 10 times.

5. SHOULDER SHRUGS/ROLLS: Raise both shoulders up towards your ears. Now squeeze your shoulder blades together. Now return to the starting position. Repeat this motion 10 times.

Try these exercises out for your stiff neck, and be sure to leave a comment below if you found them effective!

[IkeaJPeart]

These lovely people are telling the truth. These exercises do work!!! I woke up this morning in horrific pain and could not move my neck to the left at all without severe neck pain. After doing this video I can now move my neck to the left and my neck doesn't hurt so bad as before. Please take your time and work through the discomfort of the pain very slowly. You will be thankful after. I did one exercise at a time pausing the video between each workout. Hope this helps someone! Cheers to a pain free neck again!!!

[toneandtighten]

Stiff neck? It doesn't have to be that way! The right exercises and just a couple of minutes a day can take care of of your stiff, tight neck. Which exercise is the tightest on you? Thanks for watching.

[BlueCR]

1. 4:35 Upper trapezius stretch.
2. 5:32 Levator Scapulæ stretch.
3. 6:40 Deep neck rotator stretch.
4. 8:24 Chin tucks.
5. 9:47 Shoulder shrugs.
...
Nice job! Subscribed! I hope you do not mind me writing the timing of the exercises as I am going to watch them again and do them (it is going to spare me some time). I have neck and trap problems and it is going to be such a relief. Thank you very much for those videos!

[Deutsch_Girl]

can't thank enough for these simple yet effective exercises.

[Matren]

That towel stretch is amazing. Thanks for the advice!

[sanageo]

Amazing amazing, it helped me to get rid of or at least lessen pain in my stiffed neck

[MeredithKirsch]

Feeling better after running through these! You are God sent, thank you! 💪🏼

[Nunya]

Thank you so much just doing these exercises once have given me relief from my neck and shoulder stiffness. I have weak neck muscles so am so glad you have these great exercises 🙏😁

[drmuazzamabbasdullu]

Thanks for these effective exercises...

[ebasilv]

These are really helpful exercises for neck and shoulders I’ve learned from PT sessions, have to start doing it again, thanks a lot😊

[vicm]

Great videos and advice as usual. Your wife is a great assistant. She deserves to get paid

[rolytwo]

Woke up with a stiff neck today. I did these stretches and they worked! No more stiff neck! Great video! Thanks

[ArunaDeepak]

Thank you mam, these exercises have helped me relieve from.pain

[minutewithindigo]

I found this video last night after searching for a way to release my stiff neck. I did the exercises last night and I woke up to no pain at all. Thank you for such a great, informative video.

[annmarieboaten]

Thank you for the helpful exercises for my stiff neck. They really worked.

[abshirohassen]

Thank you 😊 I couldn't sleep but this stretching help me

[melissae]

These stretches feel so good! THANK YOU! I love seeing how beautifully you and your wife work together! You guys are blessed to have each other.

[harikumar]

Really worked for me, Jared.
Thank you

[tinabrown]

Thank you for showing us these simple but effective ways to help with muscle tension!
They work!

[skyesage]

Never clicked so fast in my life! Thx Doc.