Neck Pain Stretches & Exercises - Ask Doctor Jo
ฝัง
- เผยแพร่เมื่อ 20 มิ.ย. 2012
- Neck Pain Stretches & Exercises: www.AskDoctorJo.com Doctor Jo shows you some simple stretches for neck pain. Remember to be very careful with neck stretching exercises, and make sure you have a proper diagnosis from your doctor. Rotation, side bending, flexion, and extension stretching will help loosen your neck muscles. Also stretching your levator scapulae and trapezius muscles will help with some tension headaches. For more physical therapy videos or to Ask Doctor Jo a question, visit www.AskDoctorJo.com
Doctor Jo on Facebook: / askdoctorjo
Doctor Jo on Twitter: / askdoctorjo
More Details About This Video:
If you are having some neck pain, stiffness, or tightness, check out this video for neck stretches. The neck muscles that are affected the most are your trapezius and levator scapulae muscles. People often describe neck pain as a crick in their neck. First start off with some gentle neck stretches by bringing your chin to your chest and then looking up towards the ceiling. This is neck flexion and extension. Next 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 turn your head from side to side like you are looking over your shoulder. This is neck rotation. If that is not painful, then you can add some overpressure with your hands.
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.
DISCLAIMER: Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy, however, this video is only designed to help you perform the correct technique of exercises that have ALREADY been given to you by your health professional. They are NOT to take the place of going to your own doctor or therapist. There are many manual techniques that a therapist can do that simply can not be done on your own. Your own therapist will also ensure that you are doing correct techniques with your exercises and stretching. If these techniques aren't done right, they won't help, and they could make things worse. So, if you experience any pain while doing these techniques, STOP immediately and see your doctor. - กีฬา
![อาจารย์ยอด : ลุงแว่วเล่าเรื่องผี [ผี]](http://i.ytimg.com/vi/Fd2Qsy4dqpM/mqdefault.jpg)
Buy a printable worksheet with the Neck Pain Stretches & Exercises in this video here: www.askdoctorjo.com/purchase-neck-stretches-exercises-worksheet
Don't forget to hit the 🔴 *SUBSCRIBE* 🔴 button above! *Find all of my videos at **th-cam.com/users/askdoctorjo*
AskDoctorJo , hello can I use ice or heat bc it getting stiff
What if you feel pain when you do it? Still keep going
It depends on what your specific diagnosis is.
I'm a habitual side-sleeper so neck pain is pretty par for the course for me. It's been a bit worse lately since I spent a week sleeping on the floor. I'm back on a bed, but my body just isn't keeping up. This is exactly what I've been needing.
Edit: Also a full time college student so a lot of my time is spent bent over my books and notes. It definitely doesn't help either.
AskDoctorJo
Thank you so much.
I did the exercises and it helps.
Been writing and consulting to much.
Subscribed.
This quarantine made me sleepin always and makes my neck hurts now here I am
So true
Same
Me too!
Ayman same!!
Same
We're lucky to live in a time where we can just look up stuff like this.
I have the same thought everytime I look up any kind of tutorial :0
Ultra Underrated comment.
I rarely give those out to anybody
So true! 👍🏼
@BIGFOOOOOT True, however if we were all doing manual labour all day we would probably end up with shot knees and shoulder pain. At the end of the day, everything wears you out one way or another.
I agree completely!
I can’t get over how comfortable that doggo looks in the background! 😂 ❤️
So comfortable I didn’t know it was a dog lay there 🤦🏽♀️
@@sibbz7 🤦🏻♀️🤡
I can't believe you respond to comments on a 10 year old video! That says a lot about you being down-to-earth, as a successful TH-camr. I just wanted to say these exercises have aided my meditative practice. I've loved reading in the comments all the injured/recovering people who have benefitted from the exercises. For me, it has helped focus more on the moment. It's weird realising how much stress is stored in the neck. You rock Jo
Thanks 😎 Glad they are helping.
I've never had neck pains before but online classes sure made me experience a whole lot of it. I really needed this.
Saaaammmmeeeee
yes really helped
Thank you very much for this tutorial, really helping me currently fixed my neck.
Hope you have many more great years ahead of you and much love!
Hey
Fergiiieeee lyy
What’s up diddly dooo Ferg
i'm typing the title lmaooo😂
Thank you Doctor Jo 💙
These are so simple and so effective. I do them every day. Also I friggin love the way you refer to your dog as an assistant with a completely straight face 😭
😎🐾
I've had awful neck pain for about a week now, leading to some really bad headaches and migraines nearly knocking me out. I did these stretches, and the pain left so quickly. Not immediately, but within a good half hour or so. Thank you, thank you, thank you!!
You're welcome!
Heyy did it improve over time?
@@JohnSmith-zh2yn it definitely did! It's eased a lot over time now, to the point of little to no neck pain at the moment :)
@@Ponychick224 I'm glad that you have recovered successfully. Could you please tell me exactly what you did and how long it did take? I write a lot of code. So, probably due to bad posture, my neck hurts, and mobility has also decreased. It's not too bad, but this pain is not letting me focus on my work.
Omg !! The last exercise work perfect !! Thank you 🙏
You're welcome!
SAME
the way she described the last exercise I was relieved. I thought I had something already. :D
Same!
@@jacobthemonkey7103 can you please let me know how many times you did that one!
Last stretch was magic
Corgi I'm glad it helped! Good luck!
Haha I felt the same way!
KidCorgi.Com exactly
true
BETTER THAN SURGERY!!!
Thanks to online class, I've spent my whole quarantine reading and studying and here I am now
Congrats on 1 million!!! You stated true & you're here now. Keep up the great work!
Her top "trust me i am doctor" of course we trust you ☺
My neck still hurts, but that last exercise is god given. It literally feels so good, I can't even.
Same for me, I just slept on mine wrong, but the last one worked for 2 seconds
@@kendraterry3165 Same!
IK MY NECK FELT SO GOOD sorry for caps but i’m so happy i have dealt with this for 5 years i and it since i was FOUR! so i’m glad i finally found out how to fix it also if it still hurts a bit pull a towel over the bit it hurts and just try pulling your neck forward hope that works!
Divyam Gupta Damn me too,here i am
Thank you so much for this! I did this last night when I was in excruciating pain and woke up feeling 50% better! Now I’m back for more!
You're welcome!
I hope your right man this neck pain is doing me in
This is the best beginner's stretch routine I've seen.
Check out some more Neck Pain Relief Stretches & Exercises in this video featuring Remy The Wonder Dog! th-cam.com/video/Rvv8pOEADYo/w-d-xo.html
AskDoctorJo Thanks 😘
You're welcome!
you have Fb page
Yes, AskDoctorJo
AskDoctorJo Hi i usually have neck pain in right.What else can u recommend
You're welcome! I'm glad they helped!
Awesome and amazing exercises for Chronic neck and scapular pain. Extremely well after following your guide. Really grateful for your help here.
OMG, I just fell asleep after the exercises and it felt so relaxing!!!
I would trust you even if you weren't a doctor
LOL!! Thanks :-)
Lolz... Trust you
Same with doctor sholls shoe pads. I would have bought a soft pillow for my feet from a Mr sholls
@@jayannair9557 it sounded legit and these were some exercse we did in school so even iwould trust her if she wasn't a doctor
...Simp?
Deep thanks. You are wonderful. Especially your disclaimer alerts!!!
You're welcome, and thanks.
"Trust me I'm a doctor". Thank you for this good laugh: laughter heals ;-)
You're welcome 😎
My neck been hurting bad the last 2 weeks... this helped a ton! Wow
Is this permanent? Does it make it go away forever?
The pain is like 50% gone,thank you :D
You're welcome!
Žandar Žandarević hows your pain today?
@@TeamDazu
every once in a while i get some neck pain, and i always rwmember this particular video :)) Pain is classic now, that day i had something awfull..
Same
@@zandarzandarevic5466 same mine is 50% gone too
"Trust me, I'm a doctor."
Thanks, doctor.
I really need it.
And will try it out.
Cheers!
You're welcome. Good luck!
I’ve had unbearable pain in my neck from carrying around a very heavy backpack all day. These stretches helped SO much! Thank you thank you thank you!!! ❤️ 🙏
You're welcome!
When i woke up i tried to crack my neck and got instant intense pain, so here i am
SAMEE DID IT HELP?
Did it help??
@@wouzeu1527 it helped a little bit but the pain is till there
@@miriamrodriguez9536 its going to take a longer time to recover from this i think
The scapula stretch is life changing! I have scoliosis near there and it makes my shoulder so tight! I've never figured out how to stretch it out!
That is great to hear it is getting better! Hopefully it will continue to heal!!
Thank you so much! My neck already feels better and I just did this! I've been in pain for months and this helped instantly. I appreciate you so much!
You're welcome!
Is this permanent?
Thanks Dr. Jo !
Have had chronic neck pain forever.
Your exercises have made a dent in the pain. I'm a very stiff person, so it was not easy, but I have done these exercises twice daily for about five days and am definitely feeling better for it.
My neck was soooo sore, I really could barely do these exercises but, I persisted and, I'm optimistic about the future.
Your exercises are not easy but easy to understand and your "bedside" or shall we say couch manner is so comfortable and you come over as the kind of person I could really trust. Your cat certainly adds to the calming feeling of trust : )
You're welcome!
Thank you, I have been suffering from neck and shoulder pain for years. This is the first video I have seen for shoulder relief for hunched shoulders. I feel 100% better after doing this exercise.
You're welcome.
Awesome
The last stretch felt amazing omg
I personally hold all my stress and emotion in my shoulders, and have cried when getting an especially good shoulder rub. Just got some painful whiplash and needed good neck stretches but really couldn't find anything comprehensive and beneficial, realized that physical therapists would probably have really good stretches. Thank you so much! I added a scarf to push my stretches and it was perfect, I almost want to cry about how good my neck feels and will feel the more I do these stretches ily
You're welcome!
Thanks.
This is definitely helpful for a lot of programmer fellows out there 😂
I am glad to hear they helped some!! She is pretty adorable :-) Good luck!!
This is amazinggggg! I can't believe how relieving it is!
This literally worked, my whole body was in pain will all my muscles hurting, it might be growing pains though, but now my neck is better!
I love watching your stretching!! It’s hits right in what I need at the time.Your presentation is always informative and professional kudos
Thanks!
Thanks these stretches helped my toes
Omgg! This workssss so quickly. I have had the worst neck pain for like a month and this finally relieved some of it. Gonna try to do this everyday
It's crazy how quickly these stretches help! Thank you
You're welcome.
Thanks for this. My neck,shoulder pain is relieved. The levator scapulae stretch was the most helpful.
Bunny D Button You're welcome! I'm glad they helped! Good luck!
The last stretch was incredible.
omg, this video is really helpful, thank god i found this one. simple movement but bring the good impact to my neck, especially in this quarantine mode
I haven’t had a desk to work from home in 8 months my neck feels terrible to where i get headaches sometimes . Basically i needed this
You're welcome! Molly says thanks! She does have to keep me on track a lot:-)
Was very motivated to get in shape and work out but after 5 mins of it here i am
Due to 2021 lockdown, I am seeing dramas and here I am now. These exercises are really helpful..
This was really helpful thank you, I have been producing music all week hunched over.
You're welcome.
thank you so much. I woke up this morning feeling serious tension in my neck (first time my neck hurt) and after trying these exercises i feel way much better.
You're welcome! Glad they helped!
I’m scared to do these stretches🤣
This actually works!! My mom had a terrible muscle spasm, she could barely move. These exercises really helped loosen her shoulders.
Wow!!!! I did the techniques and all the stress and tension that was in my neck has subsided!! I am going to remember these techniques for sure!
Thanks :-)
Wow that's amazing... Even more effective than a painkiller...
You seem legitimate with your neck excercises. I've tried them out and they help. I'll be sure to keep this video saved.
What a relief 😭
:-) I know it's sometimes hard to get answers from health professionals! I'm just trying to help out where I can!!
Okay that last stretch literally cured my neck pain I've been having for two days bruhhh.
Same
The doctor that gave birth to me, tore my left clavicle muscle and I have been having problems with my neck my entire life. I have been doing the excercises that you showed at the begining but OH MY GOD, the last exercise helped me so much.
I have been in pain the whole day and now thanks to these excises nothing hurts any more.
Thank you so much, you truly are a life saver ❤️
You're welcome.
I haven’t felt this type of relief in a LONG, LOOOOOOONG time. Thanks a million!!!!!!
You’re welcome!
Last stretch worked the best
Glad it helped.
probably was last for a reason.. mine was so tight, all that initial stretching was probably very necessary to avoid injury..
Yes last one was the perfect one like KO.
Thank you Dr.Jo! I’ve done the stretches over the last 3 weeks and my neck feels a lot better.
You're welcome!
The last stretch fixed my neck pain 💕
you're awesome, i had two days of killing pain in my neck, and deltoids, these stretches helped sooo much
Who else has a Hispanic mom who thinks it’s just sore 🤧🤧🤧🤧
Just rub on some vicks vapor rub and you'll be good :-)
@@rickeyuscg i thought that was for stuffy noses
@@stormlecat6421 if you are Hispanic it will also work for toothaches, sunburns, ingrown toenails, hemorrhoids etc..
rickeyuscg are you a doctor?
@@rickeyuscg oh my goodness thats a lot of uses
Thank u dr.Jo awesome and helpful vids as always ! You have a nice character I think ur the greatest dr ive ever seen.
Tomorrow ive a test for med school and I had like 18 hours non stop studying that's why i came here, wish me luck
You're welcome, and thanks!! Good luck!!
That last stretch is a life saver!
I was suffering from pain on the right side for years. Carried out exercises and I am now fit. Thanks Dr Jo
You're welcome.
Thank you so much! This really helped with my neck pain. 😊
You're welcome!
Thank you so much for your work!
+Doug Walker You're welcome! Good luck!
these stretches have made a huge difference! no more residual neck pain after upper body work. Thank you very much!😊
You're welcome!
The last one hit the exact spot its been bugging me for a week
+cupcakeonpixiehollow If it felt worse, then you really need to go see a doctor because it means it is not muscular. I hope you find some relief soon.
Hi dr.Jo I'm having pain in my lleft back of the head more than month i did a MR of brain and it shows me nothing i did some massage it help me a bit but i still have nonstop pain in my head. please can i have your advice!?
thanks alot
what will happen if you did a cartwheel and fell on your head and all the pressure went on your head
That doesn't sound good. If there is pain, I would go to the doctor to get checked out.
AHahahhHh it HERTD
omg this helped me so much, today i played soccer without the pain i have been getting bck for 3 years. thank you doctor jo
Radeeb Bashir You're welcome! I am so glad they helped!
:)
@@AskDoctorJo yes mam its so helpful thanks a lot....
It is amazing how simple stretches can make a big impact on pain relief and overall wellness! I observe this in my Mindfulness Stretching practice for over a decade now. Thank you!
You're welcome!
Sweet jesus, that was simple but effective. Bless you jo
Such great stretches! More effective than my many visits to chiro's, physio's, osteopaths etc!! Thanks A LOT for sharing these!
You're welcome!
Damn(: This Does Work!!
Wow it really worked. God bless you, have been having a neck pain for about 3days. Tried some medicines but still paining me. This is great. Keep it up.
Great video. So many about neck pain spend 20 minutes with a bunch of nonsense but this is straight to the point and shows exactly what to do. Thank you!
Thanks, and you’re welcome!
Hi. Thank you for uploading these exercises. They're like a ray of hope during tough pain times. Is it normal though to experience a transfer of pain to other areas of your spine and shoulders including shooting pains or a lasting sharp/burning back pain or tingling/murmuring in your foot and leg after doing such exercises? Would they disappear after continuous stretches or are they signs that you need to stop? Thank you in advance ❤
It sounds Like you have a trapped nerve somewhere along your back. You might need to see a Physiotherapist or a Doctor to be safe. Any updates though?
Hi Dr Jo-
I've been using this stretch for a couple of years now and it's really, really helped me. Thank you again. I have been having a new kind of pain lately though and I wonder know if you could recommend a special kind of stretch or another one of your videos and particular.
Lately, I've been having this pain in my left shoulder blade continuing down the left arm forbade couplen days now. I think I may have improperly lifted some weights and/aggravated an old injury. If I move the arm in the wrong way, it kinda hurts. And it woke me up a few times last night.
I can't see my sports massage therapist with all this stuff happening, so I'm kind of in a bind here. Do you have any kind of a stretch recommendation I could maybe do in the mean time?
Thank you
Had to rewatch this because I spent half of time watching molly and missed your instructions! She’s adorable! Your stretches were really helpful the second time though! Thanks so much!
Thanks 🐾, and you're welcome!
I made my mom do these when she had really severe neck shoulder pain that couldn't be relieved by any other exercises but only yours could made her feel a little better. Thank you so much Dr.❤
You're welcome. I'm glad it helped.
3:45 me 2 months into quarantine. It’s too accurate......
I feel personally attacked
hahaha me too , i have so much pain and i am still having it now !!! even though it reduces but it still here
Wow it's been a year since quarantine
just took a 4 hour ap exam, my neck is not happy, and here i am.
These stretches have drastically improved my neck stiffness and awful tension headaches, thank you so much for this video!
You're welcome!
This gave me such a good relief.
The last exercise is what I needed!!
I spend the whole day on my laptop, online courses problems!!
Does your head also ache because of pain in neck?
Mayuri Bhambire Yess it used to but I’m finally done with the semester, the pain is gone.
@@platonic5085 I play gta for 3 months and this happens neck tension
No way this help so much
Its been 9 years but this vídeo ia still helping people, great job.
Thanks.
Finally a vid that helped after 2 hours from pain
My back neck nerve was compressed now I'm feeling better..
Lots of love and respect from India Dr.ji
Do you experience cervical vertigo?
thank you Dr. Jo! This helps so much!
You're welcome!
As an Athletic Trainer, I approve this message. Thank you for this. Saved me the hassle of recording myself doing these for my friends and athletes
You're welcome.
This video is really great ,always helped me get rid of neck pain