Best Exercises to Relieve Neck, Shoulder, and Upper Back Pain | Routine

This video will review the best exercises to relieve neck, shoulder, and upper back pain. It will help teach a 10 minute routine to stretch out stiff neck, shoulder, and upper back muscles and provide fast relief. Do this exercise routine at least three times a day for at home relief.

Part 1 will focus on teaching each individual stretch.

Part 2 will be a 10 minute music only stretch routine for you to follow along.

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*Soft Tissue & Rehab*

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*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.

[jalphonso]

Can't appreciate this video enough. No extra talk, just the exercises, clearly demonstrated with timings and repetitions. This is the best I've found on youtube for my pain. Thank you, Doctor Peng.

[BlessedSerenity]

Dr. Peng you are the most helpful person on YouTube, I thank you from the bottom of my heart for relieving pain and suffering.

[kinkohamilton]

WOW, this is amazing!! I have been feeling nerve-pinching pain in those areas for several weeks now, I just did those stretches and feel so much better already!! I'll do this daily, thank you so much!!!

[janinemaecuizon]

this is my 2nd day watching this and stretch my body

[sallypretifany]

literally aching after almost a whole day in front of screen. This stretches offer almost an instant relief. Thank you.

[BlackViking]

For the first time ever a youtube stretch video finally worked for me

[SunxSurfxSand]

This video has helped me a lot. It would be awesome if you filmed a full length version we could follow along so we didn’t have to pause so often.

[MushiSaad]

This video has genuinely changed my life

[BetterwithTony]

I’m not kidding you. After the first stretch I immediately felt better. This video saved me! 😊thank you so much

[smeeds]

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

[qiongjackson]

These stretches are very useful, especially doing each routine by 1 minute if it is possible! It is simple and easy to follow too. Thank you for sharing these valuable stretches with clear instructions!

[a.j.infowars]

Just what I needed, funny how the universe shows you what you need to see when you need to see it.

[lifewithroccoandt]

Thank you 🙏 I just want to my dr appt with a therapist and he suggested something way different than what you have shown me and I feel that your method is better. You have saved me from suffering with severe neck, and back and shoulder pain. I feel so much better now with your advice thank you, thank you, thank you!!!

[nunslinger]

Thank you so much😊 I had horrible upperback/trap pain and neck pain this morning and this really helped with yoga combined!

[skash]

Thank you! I have been waking up with shoulder pain almost everyday and these exercises are helping to get the best stretch and instant pain relief.

[AlyGaly]

Thank you so much! I have been in pain for days. Spent money on everything from lidocaine patches to weighted massaging heating pads(didn’t know these existed). Your stretches are the only thing that helped!

[HafooTuanLeon]

Thank you . This helped so much and I still do it. Highly recommend.

[vrishaligorade]

Thank you so much, it is really helpful. Targeted each part I was trying to get relief from.

[baixinhousa]

very good stretches... feeling so good after it. ThanksJeffrey Peng.

[thembimashegoana]

It’s been 3 days and I feel a lot better. All the way from Souther, thank you 😊