Neck Pain Relief Stretches - 5 Minute Real Time Routine

In general when stretching the neck, you should hold most stretches for 30 seconds, and do them 3 times. Sometimes you might not have enough time to go through your whole routine, which can be time consuming. If you are in a hurry, still hold the neck stretches for 30 seconds, but do less reps.

A quick warm up will help warm up and loosen the neck muscles to help get them going.


For the neck stretches, starting off with an upper trap stretch, a levator scapulae stretch, and an anterior scalene stretch will help relieve a lot of neck pain.


Next up is chin tucks. You don’t need to hold these for the full 30 seconds, but you can do several 5 second holds throughout the time.


Finally, to help stretch at specific segments of the neck, you can do SNAGS (sustained natural apophyseal glides) with a towel for cervical rotation. It’s also a great way to help mobilize the neck as well.

Related Videos:

Neck Pain Stretches & Exercises:

Neck Spasm Stretches:

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Neck Pain Relief Stretches - 5 Minute 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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[andjayehsgaeswy]

Woww, I felt instant relief after that last stretch. I am going to tell the rest of my family about it tonight ! Thank you so much Dr Jo !!!!

[kateful]

Once again neck pain is completely disappeared, even though it felt like it was going to stay forever, now it's like they were never even here. What the heck??? You are a magician!

[skygirl]

I’ve had a migraine for almost 24 hours so I tried this routine and it’s amazing! It gave me immediate relief and I could finally get some sleep.

[sheilae]

Amazing and straightforward. Been having issues with my neck and it’s not fully gone but massive relief after doing these. Will continue to keep it up!

[elyhilder]

Again, it works like a magic. Many thanks and love from Tasmania, Australia ❤️

[tine]

1:28 for my reference since i come here a lot

[victoriaklassy]

Thank you! I have been studying for my finals this past week and working. This morning I woke up with neck pain that was distracting me from studying. Just got a new subscriber!

[EmmaSimone]

I just want to thank you for this video. I’ve had bad neck pain for days and can’t afford a massage. And this has literally given me so much relief I nearly cried 😅

[nikiyabful]

Thank you soo much I can turn my head without pain from tightness. The stress is real. I actually want to cry bc I have so much relief.

[tmblair]

I sleep on my side and these stretches are vital to keeping me moving throughout the day

[itsku]

i have had neck pain for about a week, this morning i woke up and it was worse than ever just when i thought it was getting better, i found this video and did it, it definitely hurt cause my neck muscles were tight AF… but once i finished by the last step with the towel, it got me all the way together. now i can turn my head from side to side again lol thank you ! ❤

[elliecruz]

This is pure bliss for real. There is powerful relaxation in stretching!

[amwolfe]

I was in a car accident last year in October and I have lots of neck pain. These stretches are really helping quite a bit. I use this one and many other of Dr. Jo's stretches. They are all wonderful.

[jorgeramirez-yxis]

These stretches are GREAT. I do this routine every day. 😊

[edwardchascsa]

Amazing how that last stretch relieved so much tension. Thank you. I recommend your channel to everyone.

[Tera_GX]

omg that last stretch! At first I didn't want to grab anything else to do these but I decided to go for it to learn what exactly gets stretched first. It turned out to be the most amazing feeling of these stretches! Wow!

[chanukutty]

Doctor Jo, you’re amazing. I have been suffering from back, shoulder and neck pain from more than a year and tried chiro and still struggling with the pain. I came across your videos when I couldn’t take the pain anymore and as soon as I tried the stretches I had instant relief. Every time I feel stiff I come back to your videos and do the stretches.Trying to keep on track and stretch everyday…Can’t thank you enough for your awesome work helping everyone out here ! Cheers 🙌

[mahalakshmip]

I have been suffering with neck pain since few weeks and your stretches gave me instant relief after the stretches.Big thanks to you dr.

[lazyshinobi]

god i may be 2 years late but you are an angel doing the lords work ! i just binged a few of your videos after sitting in an office chair all day and i feel so much better !!!