20-Minute Neck Pain Relief Routine with Real-Time Stretches & Exercises

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:

10 Best Neck Exercises for Neck Pain Relief:

Neck Pain Stretches & Exercises:

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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

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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[rivg]

I've been doing this routine for months now and i just want to thank you. I have had chronic pain since I was 14 (over 5 yrs ago) from whiplash and concussions. I have done countless things to try to help, including going to physical therapy for over a year and overly expensive treatments. Really, nothing has helped me. But a couple months ago I started doing this every day and I feel so good that I'm planning to get off my medicine that helps with the pain. Thank you so much for freely giving this information to the public, its been a life changer <3

[monicacall]

This was EVEN MORE helpful than your other neck stretch videos. I had no idea that my rhomboids were in such a desperate need for a good stretch. Thank you a bazillion times for posting these videos. You’re an angel.

[claudia]

Hi Jo, I appreciate your real-time videos very much. They are much more comfortable to do than the demonstrative ones, which make me reach out to the computer to pause the video.

[jimconnell]

Exactly what I needed. A blessing that you share your knowledge and compassion 🙏

[guenterschuster]

I have been doing your exercises daily for a little over a year. Before, I had excruciating pain and spasms due to writing and photo editing daily on my computer. It took me a while to really figure out the problem. Your exercises have done miracles for my neck pain. I greatly appreciate having these exercises at my finger tips.

[russodean]

Wow. After 4 months of chronic neck knots and pain. This actually works. Hoping it's not just a temporary relief

[adriennecopeland]

Have completed this 3 times in a week, and am noticing an improvement in range of movement, pain reduction, and, driving!! Thank you so so much from Northern Ireland. x

[niaj]

This actually really helped me I slept wrong and my neck has been hurting for 2 days. These stretches really relieves some stiffness

[atabutter]

Just did these exercises and my neck feels better!

[jennifernero]

I was just looking to see if you'd posted any good neck stretches and *voila* YOU POSTED ONE TODAY! Thanks so much, Dr. Jo. Have referenced your videos so many times for stretches to relieve pain from working at a desk all day. Thank you! You're the best! (If anyone has piriformis issues, she's got one for that, too!)

[nicensleazy]

Years of cycling and road racing certainly take a toll on the neck . Out off all my injuries over the years, I find the neck very temperamental !

[galtxdw]

You help my neck & shoulders so much!👏🏻🥳

[envision_embody_become]

So thankful for you! I love the real time videos because I can actually hold myself accountable to stretch for the appropriate time and reps 💜

[AS-ehfi]

Thank you for introducing me to isometric exercises. I always come back to these videos when my neck is giving me problems. Much appreciated 💕

[Supernaturlisch]

This was a life saver! I thought I knew all the good neck exercises, but I definitely learned some new ones today. Thank you!

[patcallahan]

Doctor Jo,
I’m a retired U.S. Marine 66 years old with over 14 cervical and lumbar surgeries.
I developed foreword head droop and chalked it up to the metal rods and plates in my neck.
When standing with my shoulders to the wall I could not touch the back of my head to the wall.
I thought I would end up like Julia Child looking at the floor all the time.
I’ve used two of your videos, relieve neck pain from trigger points & muscle knots and 20 minute neck pain relief routine with real time stretches.
And did them daily for the last six months.
My neck pain (20+ years) is completely gone and I can touch the back of my head to the wall with my shoulders touching!
I cannot thank you enough for your awesome videos, very encouraging and easily understandable, with real results.
Thank you so much!
Orlando, FL🏝😎

[Bethmcelderry]

I have had 2 complex migraines this week already. Finally went to the ER. Dr said maybe it’s just tension from stress. Here I am. Thank you.

[TheCdollard]

Hello from Ireland and thanks so much for all the videos Dr Jo. I started doing your shoulder stretches and rotator cuff exercises when I had tendonitis in my shoulder 2 years ago. And now I'm finding the shoulder and neck pain real time videos great for thoracic and neck pain issues. I've recommended you to lots of my friends...

[dornclarke]

Thanks for these exercises ❤️ I am finding them very helpful