BEST Exercises For Neck Pain and Stiffness - WORKS FAST!
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- เผยแพร่เมื่อ 9 มิ.ย. 2024
- 5 of the best exercises and stretches you can do at home to treat neck stiffness and pain. Recommended by the doctor of physical therapy from Tone-and-Tighten.com.
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As a physical therapist, neck pain and stiffness is one of the most common injuries that I treat. It's a very prevalent problem that affects millions of people every day.
Fortunately, there is a lot that the right stretches and exercises can do to eliminate stiffness and pain in your neck. These are 5 of the most-common exercises that I recommend to my patients who present to me with neck stiffness and pain.
Before we get started, it’s imperative to mention that NOT ALL NECK PAIN IS THE SAME!
For the purposes of this video, I will be showing the best exercises for general neck stiffness and pain. If your pain/stiffness is accompanied by any numbness or tingling in your hands or arms, these exercises may not be the best for your you. I would encourage you to go get your condition checked out by a doctor or physical therapist who can recommend a treatment plan based on your individual needs.
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✅ BEST EXERCISES FOR NECK PAIN, NUMBNESS, AND TINGLING (PINCHED NERVE SYMPTOMS)
• INSTANT RELIEF - How t...
✅ SETUP YOUR WORKSTATION TO ELIMINATE NECK PAIN AT WORK:
• STOP Neck, Back, & Hea...
✅ ELIMINATE TENSION HEADACHE PAIN FAST: • Eliminate Tension Head...
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WHY DO YOU HAVE A STIFF NECK?
Neck pain and stiffness can be caused by a number of things. Muscle strain/injury, poor posture, and bad positioning (either while seated at work or laying down to sleep at night) are among the most common causes of this problem.
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✅ CHECK OUT THIS VIDEO ON HOW TO FIX YOUR NECK POSTURE: • How To Correct Your Po...
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HOW TO GET RID OF MUSCLE KNOTS IN YOUR NECK AND SHOULDERS:
Often times stiffness in your neck can lead to muscle knots (sometimes referred to as “trigger points“) in the muscles of your neck and upper shoulders. Muscle knots are caused by certain contractile fibers located in the muscle that contract to a shortened position and then don’t let go. You can feel a tight area of tension, or “knot”, in your muscles that can be very painful.
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✅ HOW TO FIX MUSCLE KNOTS IN YOUR NECK AND SHOULDERS: • How to get rid of musc...
✅ CRACK YOUR OWN NECK AT HOME: • How To Crack Your Neck...
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WHICH MUSCLES CAUSE ME TO HAVE A STIFF NECK?
If you are experiencing a stiff neck, the muscles that are likely affected include the upper trapezius, the levator scapulae, the capitis group of muscles, and the cervicis group of muscles. In order to decrease stiffness and pain in your neck, we need to stretch these muscles by lengthening them through the opposite motions.
HOW TO STRETCH YOUR NECK
Stretching should be very comfortable. You should stretch to where you feel a good pull in the structure but not pain. The goal is to hold the stretch in a comfortable position for longer rather than hold a painful position for shorter.
STIFF NECK EXERCISES YOU CAN DO AT HOME
For detailed video demonstration of these exercises please watch the video above.
1. UPPER TRAPEZIUS STRETCH: Bend your left ear down towards your left shoulder until a comfortable stretch is felt in your right neck and upper shoulder. Hold for 20 seconds and repeat three times each direction.
2. LEVATOR SCAPULAE STRETCH: Angle your nose down towards your left armpit and use your left hand to apply gentle overpressure to the back of your head. Hold for 20 seconds and repeat three times each direction.
3. TOWEL ROTATION STRETCH: Wrap a towel or pillowcase around your neck. Cross your arms (right arm under left) and grab the loose ends of the towel/pillowcase. Hold your right hand firm to your chest and use your left hand to pull the pillowcase across your right cheekbone and rotate your head to the left. Hold for 20 seconds and repeat three times each direction.
4. CHIN TUCKS: Lay on your back with your knees bent. Tuck your chin down into your throat to flatten your neck down into the floor. Hold for 5 seconds and repeat 10 times.
5. SHOULDER SHRUGS/ROLLS: Raise both shoulders up towards your ears. Now squeeze your shoulder blades together. Now return to the starting position. Repeat this motion 10 times.
Try these exercises out for your stiff neck, and be sure to leave a comment below if you found them effective!
✅ NECK PAIN RELIEF STRETCHES AND EXERCISES: • Neck Pain Relief Stret...
These lovely people are telling the truth. These exercises do work!!! I woke up this morning in horrific pain and could not move my neck to the left at all without severe neck pain. After doing this video I can now move my neck to the left and my neck doesn't hurt so bad as before. Please take your time and work through the discomfort of the pain very slowly. You will be thankful after. I did one exercise at a time pausing the video between each workout. Hope this helps someone! Cheers to a pain free neck again!!!
I am so glad to hear this! I appreciate your kind comments and support!
SAME TODAY ...IT GOT ME TODAY
@@toneandtighten how many times in a day? Can I do these
1. 4:35 Upper trapezius stretch.
2. 5:32 Levator Scapulæ stretch.
3. 6:40 Deep neck rotator stretch.
4. 8:24 Chin tucks.
5. 9:47 Shoulder shrugs.
...
Nice job! Subscribed! I hope you do not mind me writing the timing of the exercises as I am going to watch them again and do them (it is going to spare me some time). I have neck and trap problems and it is going to be such a relief. Thank you very much for those videos!
You are welcome, Blue Cross! No, I do not mind at all-you are helping others out as well!
@@toneandtighten thank you, Dr.! That is very kind of you.
That towel stretch is amazing. Thanks for the advice!
You are welcome, Matren! I am glad you liked that stretch. I hope it helps!
These stretches feel so good! THANK YOU! I love seeing how beautifully you and your wife work together! You guys are blessed to have each other.
Thank you so much, melissae522! She is a blessing!
Stiff neck? It doesn't have to be that way! The right exercises and just a couple of minutes a day can take care of of your stiff, tight neck. Which exercise is the tightest on you? Thanks for watching.
Thanks for you all your videos they are amazing as are you and your beautiful wife xx
Hello i been having neck problomes and headace problems i have like throbbing pain on the left side of my head 10/10 pain everyday and i want to do physical therapy but my insurance wont probably cover because i had got into mini car accident and i wasnt on my moms insurance policy the insurance has already denied trying to pay for one of my visits to a clinic for check up and im stuck with 200 dollar bill, because i wasnt on my moms policy when i got into the car accident. but im certain that the car accident didn’t cause my neck problems because i had got hurt 2 months before i had got into the car accident , i had to get cervical collar before the car accident because i was wrestling and i think i had pulled nerve on my kneck or something because the pain was really bad i couldnt move my head side to side without feeling amens amount of pain like never felt before all of that was 1 year ago and im still suffering from kneck problems what should i do it never healed properly ? i really need help its debilitating.😕
can't thank enough for these simple yet effective exercises.
You’re so welcome, Neha! I hope they help you!
excellent advice
Very helpful and just love the both of you! Thank you for your expertise and your wife's demonstrations of the exercises. Y'all are blessings to many!
Thanks so much, Kim! We so appreciate your kind words and support!
Excellent workout information.Thank you.
Dinshaw Batiwalla - thank you! I appreciate you watching and leaving a comment!
Super training. Very informative. Thank you.
You’re so welcome, Shelli! Thanks for the kind comment. I hope they help you!
As always you are amazing Dr, your exercises are so helpful no words to express how thankful I am, it's more than 10 years m having Sevier neck and back pain, I watch all your videos and also share with my loved ones. God bless you and your family, stay blessed Dr.
Thank you for showing us these simple but effective ways to help with muscle tension!
They work!
Tina - you are welcome! I am glad that they worked for you! These are some of my go-to exercises and patients with my patients. Have a good day!
Hi Jared! Your advice is top quality and I just want to say thank you all the way from Lebanon!
I've always had a stiff neck, but with your neck exercises and stretches it has improved a lot! You're the best :)
Thank you so much!
Thank you so very much for sharing this information with us. I have been suffering so much with neck pain and just by doing these exercises now I already feel better. You are a blessing to us out here. Many blessings to you both.
I am thrilled to hear that, Island Breeze! Thanks for sharing.
Great advice and exercises.
Thanks so much, Linda! I hope they help you!!
Amazing amazing, it helped me to get rid of or at least lessen pain in my stiffed neck
Excellent video. Thank you
You are welcome, Tim Hyder! I hope it helps you and thanks for commenting!
These are really helpful exercises for neck and shoulders I’ve learned from PT sessions, have to start doing it again, thanks a lot😊
You're so welcome! I am glad these have been helpful for you!
Amazing, thanks
You are welcome! I hope you are finding it helpful.
Great instruction 👌🏻Thanks Doc
You are welcome, Elham M! I hope it helps you!
Excellent information. Many thanks for your expertise and help.
You are welcome, ANNE G! I hope this information helps you! Thanks for commenting.
Great stretches!! Any suggestions for Cervicogenic headaches?
Feeling better after running through these! You are God sent, thank you! 💪🏼
You're so welcome, Meredith! I am glad they helped!
Its very ful for me.thanks.
You are welcome, Suvarna Manore!
Love these stretches. So nice to have access to these processes. I have a question. I no longer have an SCM muscle on my left side(had to be removed, cancer issue) and could use any help on strenthening and dealing with muscle pain in that area
Good stuff to know! Thanks
My pleasure, Katherina! Hope it helps you out!
Thank you so much Dr and wife.
You are welcome, Thi Ha Soe! I hope this helps you! Thanks for commenting!
Thank you so much, very effective techniques.
You are welcome! I am glad you found these helpful and thanks for sharing!
This video was very helpful. Thanks!
Glad it was helpful!
Thank you 😊
You're welcome 😊
This is FANTASTIC!!!
Wonderful, Lewis Miranda! I am so glad these exercises have helped you!
Helped a lot
Great to hear, Jagat Singh! Thanks for sharing!
Really worked for me,Jared.
Thank you
You're welcome, Hari Kumar! I am so happy to hear that and thanks for sharing!
Never clicked so fast in my life! Thx Doc.
Skye sage - Thanks so much! I appreciate the click! Thank you for watching and leaving a comment.
outstanding streches
Thanks so much! I hope they help you!
Thanks for these effective exercises...
You are welcome! I am glad they have been helpfu!
Your videos have been amazing thank you so much for your helpful
You are so welcome, Rachel! I appreciate your kind words!
Thanks man !! It’s very helpful. Take love
You are welcome! Glad it helped!
thank you I needed those stretches
You are welcome! I hope they help!
Your videos are very informative and you are very good. Thanks for that😉😉
Penny, I appreciate your kind words so much! Thank you!
Good video sir thanks
You're welcome, fehmeedah! I hope these things help you; thanks for commenting!
Thanks for directing me to this vid. Really helpful , especially the 3rd exercise which was a new one for me.. thanks again.
You're so welcome! I am glad you found these helpful and thanks for commenting!
Thank you so much just doing these exercises once have given me relief from my neck and shoulder stiffness. I have weak neck muscles so am so glad you have these great exercises 🙏😁
You're so welcome, Sally! I am so glad to hear that and thanks for sharing!
Thank you very much.. These really helped me. Within one day of doing these I am relaxed except in the shoulder blades feeling of muscle knots. But I wanna say these steps are awesome 👏
Thanks so much for your kind comment, Dr Lavanya Vety. I hope these exercises continue to help you to feel better!
Thank you for this easy session
You're very welcome! I hope it helps!
i like your all workout
I am happy to hear that!
Amazing
Thank you, A! I hope this helps!
Great video, I saw another that had similar except the chin tuck was done standing and then an over-pressure. I can feel it stretch into my upper back, is this similar to your double chin movement? Also how often should these been done per week? Thx!
Thank you 😊 I couldn't sleep but this stretching help me
Happy to help!
Nice and effective
Thanks so much!
Love your wife demonstration on what to do! Thank you!
You are welcome, deborah favors! I hope they help!
Thank you mam, these exercises have helped me relieve from.pain
My pleasure!
Great videos and advice as usual. Your wife is a great assistant. She deserves to get paid
Thanks so much, vic m! I hope this video helped you!
Thank you 🙏🏻
You're very welcome, Erick Jovan! I hope they help you! Thanks for commenting.
Tone and Tighten Absolutely! Indeed, they helped me a lot. I feel so much better. God bless!
🙏🙏🙏
Very effective
Glad to hear, Sundarjee! Thanks for sharing!
wow the head rotation with the towel is new to me. good tips i can use for myself and my massage clients.
Great, Rob M! I hope it helps!
great sequence!!! I did them today and plan to do them daily to see if my neck feels better!
Great, Sharon! Keep it up!
Your videos are very usefull
Very good explain...thank you very much .
Am starting your knee excersises phase 1.
And i will start those i have neck and shoulders pain..
Thank you.🌹
You are welcome, Ahmed! I am glad my content has been so helpful for you and thanks for sharing!
Thank you for the helpful exercises for my stiff neck. They really worked.
You're welcome! So glad it helped!
The Lord bless you for sharing knowledge for health
Thank you so much, meli zareno! It is my passion to share my knowledge!
Subscribed and clicked bell...
Nice sharing
Thanks so much for your support!
Your exercises are like magic. I got exactly what I needed... My life is easier... I didn't know I could feel soo much better.. please keep going.... God bless you.. I am definitely a subscriber..
Oh wonderful, kabhi Kabhi Playlist Sharma! Thank you so much for sharing! I want everyone to be able to live pain free! Thanks for your support!
Thank you thank you for these stretches! Especially the chin-tucks! I have suffered from tension head-aches for years and this is exactly the sort of things I was looking for. I'm excited to start using these!
You are welcome, Jessica Allred! I am glad you found some relief with these exercises! You might want to also check out my video on how to treat tension headaches: th-cam.com/video/geZmAsTSx5g/w-d-xo.html
The best neck stretches
Thanks so much, Green Gal! I am glad you are finding these helpful!
i woke with a stiff neck this morning, i put on your video, great stretches now i wait for results, i would of never thought of any of these stretches thank you.
You are welcome, TIM! I hope they help you and thank you for commenting!
I sit at a desk all day... these are amazing! thank you!!
You are welcome, Joy! I hope they help!
Vv good
Thank you! I hope they helped!
Thanks!! I done that!! I was able to do my regular workout!! stiff neck are so stressful !! but I said to myself lets do those exercises with your videos !! I was suppose to work out on Friday! ": doing my weights": I was such in pain! but Satrurday watching and exercising on your video! made me do my full 1:15 hour workout! with no stress and pain! thank you!!
You are welcome, dean! Happy to hear that!
hi..i just came across this video and love it. However, i have a question? Can I do the chin tucks standing cus i cannot lie down?
Hey there, i was doing jumping jacks, I presume wrong shoes (new) and I have Accessory navicular pain on my left foot, any exercise recommendations , many thanks
Woke up with a stiff neck today. I did these stretches and they worked! No more stiff neck! Great video! Thanks
Wonderful to hear, Rolando! Thank you for sharing!
Really effective exercises for stiff neck.Thanks for your excellent demonstration and explanation.What a lovely wife you have got .You deserve the best of everything in life for your willingness to help people.
You are too kind, Lillian Lau! Thank you so much for your nice words! I hope my videos help you!
I've got stiff neck today. Your video is really useful
I am so glad this helped you! I hope your neck gets to feeling better!
I have a congenital fusion of C2 and C3....will these help?
Please make a video for weak neck nerves
I found this video last night after searching for a way to release my stiff neck. I did the exercises last night and I woke up to no pain at all. Thank you for such a great, informative video.
Oh, great news! Thank you so much for sharing!
Can you make video for vertigo with reeling sensation
Hi, when I do the upper trapezius stretch on the right, it is very painful, so I cannot immediately do the other side thereafter like your assistant. I have to wait a while before doing the next side
I keep having to pop my back and neck joints lately. What do you think causes this? Is it true that popping joints could be the onset of arthritis?
hi doc is there anything for rounded shoulder or about strength and active shoulder blade thank u
Got you covered, Mohammed: th-cam.com/video/5R54QoUbbow/w-d-xo.html
Hope that helps!
Another great video. QUESTION : Is there a difference between tension and stiffness?
cheers . Rob.
Is heat good for your neck? heating pad? Thanks and you explain everything and show pictures which helps a great deal..
Vince B, check out this video in which I discuss when you should use heat and when you should use ice: th-cam.com/video/sb5NMORJPUU/w-d-xo.html I hope it helps!
I am desperate for help to easy my neck /shoulder pain and migraines. Thanks for sharing this video.
You are welcome, Penny C! I hope the exercises in this video help you!
Kindly make a video on different types of shoulder pain,like rottator cuff injury ,frozen nd impingment shoulder,cervical radiculopathy etc
Circle view - this is a great suggestion! Thanks! I will add this to my list of videos to make. Have a great day!
Never have I ever experienced this painful neck and shoulders pain. Sleepless night, meds didn’t help me. But these stretches feel good . Hope it does help ! But makes a lot of sense! Yes hanks
You are welcome, linda! I hope these stretches help too!
Sir do you have Muscle spasm ex
When I stretch your UP, should I flex my neck and contralateral rotation my neck first? thanks
Try to stay as relaxed as possible when stretching.
Heat recommendations
4:36
5:36
6:39
8:23
9:49
a tip I have learned when stretching the upper traps and lev scap is to sit , palm up on the hand on the side you are stretching to anchor the shoulder so you get a better stretch.
Thanks for the tip, Rob M!
I like how she loves him.
And I'm completely crazy about her! That's why it works!
WOW !!!
WOKE UP with a sniff neck. This WAS WONDERFUL!!
I only added a warm pack in between..😉😊
I am so glad this helped you and thanks for sharing!
@Tone and Tighten ...What if you get "crackling" in the neck, while stretching?
I think that means it’s working
I ve question I m having neck pain left side neck and upper back left side . It has been for a week , I ‘ve been following your exercises for a week . It worked tills 3-4 days back .But The pain has increased today so much that I can’t do these exercises . So in such cases , what should I do . Even I took Ibuprofen today . Please advise . It is so much pain . I get sensation in 3 middle fingers as well .
I have neck arthritis at middle age and compounded that with a serious whiplash car crash injury. This video gave me great relief
I am so happy to hear that this video helped you, KJ KJ! Thank you for sharing!
Thank you so much! Was in a hit and run car accident and believe I experienced whiplash..very helpful!!
Oh man, I am sorry to hear that! I hope these exercises help relieve your pain!
Do you have video to relax the Jaw? My right jaw pains
Pundlik Gawade - This is a great suggestion! I will add this to my list of videos to make. Thanks for leaving a comment.
Are these good for neck arthritis pain.its been tight amd hurting
Do a video in scapular winging
Okey dokey!
Can you do a video for whiplash?
Great suggestion, soul76can! I will see what I can do.