Real Time Neck Pain Stretches - Ask Doctor Jo

These neck pain stretches should be done with a 30 second hold, and do three on each side.

First start off with some gentle neck movements to warm up your muscles by turning your head from side to side like you are looking over your shoulder. This is neck rotation. Now 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 bring your chin to your chest and then looking up towards the ceiling. This is neck flexion and extension.

Next you will do a chin tuck. You don’t want to tuck it down to your chest, but take your chin, and pull it backwards. You can put your finger on your chin, as a target or starting point, and then tuck it in. Hold it for about 3-5 seconds, and then relax. Do this about 3-5 times.

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.

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Doctor Jo is a Doctor of Physical Therapy.

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Neck Pain Stretches, Real-Time Routine:

DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC and its officers 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. Use of this content is at your sole risk.

[AskDoctorJo]

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[YeseniaGodoy-ztgv]

0:39 Side to Side Stretches (5)
1:01 Ear to shoulder (5)
1:40 Look up and down (5)
2:43 Chin Tuck (5, 3 sec hold)

4:07 Trap stretch
(3/side, 30 sec hold)

8:53 Levator scap muscle stretch
(3/side, 30 sec hold)

[jasmines]

Love the real time stretches. So much better than having to pause the video.

[a.rawlinson]

Oh, sweet relief! Sleepless night from neck and shoulder pain caused by poor posture working on the computer all day. These exercises took my pain from a 6 to a 1 immediately

[HuckleberryLover]

Thank you. I've had intense pain in the neck from sleeping on floors and couches for a couple days. This routine provided some much needed relief. You're doing a very great thing with these videos, dr.

[haileyc]

instant relief!! thank you. felt so good, I had a lot of tension in my neck and shoulder area from holding my two month old

[IAmMightyMike]

Jo is genuinely such a fun person so this makes it so much easier to watch.

[annamost]

These stretches are fantastic!!! I find myself coming back again and again!!! Thank you!!!

[jeanettepingel]

Love that you do these stretches with us in real time! I woke up with a bad tension headache and followed you through all the warmup and stretches. RELIEF!! You’re the BEST! Thank you, thank you!!

[eihtyive]

Thank you doctor Jo! My wife has tried osteopathy, physiotherapy, pain meds and muscle relaxants and nothing help. We have been doing these exercises for a about a week now and we have already started seeing an improvement!

[yokocupido]

I woke up with a crick in my neck and I'm sore so these stretches really helped with moving the tension and softening the shoulder. *key* Deep breathes!

[leo]

This saved me from a trip to the doctors. I felt my traps warm up afterwards but the pain quickly disappeared. Thanks a million.

[burmesejade]

Hey Jo, I have just joined your patreon page, you have been instrumental in getting rid of my restless legs, I truly cannot thank you enough🙏🏼waking up at 2am every morning to do star jumps (saw it on a youtube and it did actually work) was detrimental for my health never mind my sleep!! restless legs was because I exercised so intensely, star jumps at 2am was not the cure! I cannot applaud you enough Jo👏and these exercises here have immediately stopped my Vertigo!! From one dog rescuer and animal lover to another, lots of love from Australia🥰

[schnaq]

I can't thank you enough, Dr. Jo! I've been dealing with neck and upper back pain for over a year now and after one day of doing these stretches, I feel a lot better. Definitely adding these to my daily routines. Your videos are life changers. So thanks again!

[richlovato]

Hi Dr. Jo, I appreciate all that you do! Whenever I have a glitch I tune in and you usually have it covered!

All the best to you!

[kentuxx]

I have had constant mid back (mostly on the right side), right shoulder and neck pain and extreme muscle tension for nearly 4 months now. My job requires me to lift heavy and I also have scoliosis.
I have been doing these neck stretches with Doctor Jo for nearly two weeks now and that neck pain and muscle tension is nearly gone!!
Back pain is still there, so I need to add some of Doctor Jo's back stretches to my routine as well.

PS: I've subscribed to this channel, it is so so helpful and I can listen to Doctor Jo all day long :)

[ladyicondraco]

Two days of neck pain and tension headaches, these stretches have already put me in a better place.

[emmaromo]

I just wanted to say Thank you so much Doctor Jo! I was in a severe car accident about 7 years ago and have permanent neck and back injures and I havent found any good exercises or stretches specifically for those muscles you showed how to stretch at the very end and I am feeling SO much relief! Thank you so much definitely subscribing!

[zintlemvinjelwa]

Thanks, Doctor Jo, last week you helped me with my groin stretches today it's my neck/shoulder stretches. This lockdown is exposing

[Anthumsnailbunny]

I rewatch this one all the time I have terrible migraines but after I wake up from my 12, 14, 16 hour migraine coma Ill have a lot of neck pain from laying on my ice packs. So once the nausea goes away these stretches are perfect for making me a person again