Neck Pain Relief Exercises in 5 min
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- เผยแพร่เมื่อ 13 มิ.ย. 2024
- This video will go over a 5 minute routine to stretch out stiff neck muscles and provide fast relief. Do this exercise routine at least three times a day for at home neck pain relief.
5 Minute Neck Stretch Routine:
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Warm up - 1 minute
Side to side neck rotation - 10 times
Side to side neck bend - 10 times
Neck flexion and extension - 10 times
Forward shoulder roll - 5 times
Backward shoulder roll - 5 times
Stretches
Upper trapezius - 30 seconds each side
Levator scapula - 30 seconds each side
Anterior scalenes - 30 seconds each side
Chin tucks - 30 seconds
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► TIMESTAMPS:
0:00 - Introduction
0:58 - Neck Stretch Routine
1:21 - Warm Up
2:25 - Upper Trapezius stretch
3:30 - Levator Scapula stretch
4:37 - Anterior Scalene stretch
5:38 - Chin Tuck exercise
6:15 - Conclusion
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► ABOUT ME
Jeffrey Peng MD is a nonoperative orthopedist and sports medicine specialist. He created a TH-cam 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.
Twitter: @JeffreyPengMD; / jeffreypengmd
Website: www.jeffreypengmd.com/
► 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.
I woke up last Monday with horrible neck pain, I’ve been doing these stretches every day and they help SO MUCH! Many thanks 🙏
Just tried it and I felt immediate relief on my neck
No cap. I feel so free
You lier 😢
It's the truth, I did it now and feel relieved already, Try it!
Maybe it helped you but I've I've tried these and so many other youtubers stretches and nothing works!
Agree. I always come back to this video when I have stiff neck. Or whenever I have 5 mins to spare. It feels good to do this routine.
The split screen to give text as while video demo plus clear instructional audio is simply awesome.
Really great relief
I’ve been doing these exercises daily for about two weeks now, and it’s been an amazing improvement on my neck mobility. My muscles were very tight, and now they’re just fluid. Thank you!
As someone who goes to the chiropractor monthly, thank you for posting this.
While I often have other areas out too, my neck is what has bothered me the most and has often turned into a migraine.
These exercises are great. They really work and they target other muscles and areas that are often neglected by other neck stretches.
Edited to add: When my neck starts to feel sore, I do these and I don't get a migraine from the neck pain anymore. Hallelujah 🙌
All chiros could easily just give people a set of exercises to do at home instead of signing them up for a period of treatment over a few months at around $60-70 a session and all would be good, but think that would not make them any money would it, chiros are charlatans and are just in it to prolong treatment as long as they can and tell you that you will always need work done to keep the pennies rolling, with correct exercises this does the exact same thing as chiros at no cost, the clicking of joints is something anyone can do much like clicking you fingers, it does nothing but convince the patient something miraculous is happening, save your money.
So glad I found this video I do these on my breaks at work and immediate relief. These are a new daily routine for me! 🎉
Started doing these every morning and night. No more pain and my posture has improved. Thank you so much!
Been having neck pain for last 3 days.added this to my morning workout today and instantly feel better. Will do another 2 throughout the day. Thks again doc.
These stretches have changed my life (in just 1 day!) I have had horrible pain in my left shoulder, as well as my neck. I finally found relief! Thank you!
Man, thank you so much for making this. I’ve had crazy neck pain from playing guitar and this was the relief I needed. Thank you!
1:20
I have suffered neck pain for several days... this video comes out at the right time... it really works for me. I can feel the difference right on the first time... will try to make this a routine... thanks a lot for sharing!
Wonderful!
These stretches have relieved the chronic pain in neck more than anything else I've tried. Amazing! Thank you Dr. Peng!
Great exercise! Immediately I feel relax and neck is less stiff- thank you ❤
Will definitely try this. It's so easy and simple.. Thank you so much Doc !
Watched the ads just to thank you! What a quick relief ❤
Thank you so much Mr Jeffrey for teaching such simple exercises which anyone can do
I've had pain in my shoulder and neck for 8 years ..and it's been only 2 days of doing all these exercises and I've had so much relief in my neck and shoulders..I do these exercises only 1 time but still it's too effective. Best ever video I had found for my pain ❤️😊 . Thank u so much for making this video sir 💗🥹.
this is so simple straightforward and really easy to follow, thank you!
Did it work for you ?
Worked like a charm. Thanks Dr. Jeff
I love this neck exercise routine, especially because it’s done in real time so I don’t have to worry about the timing. Dr Peng’s video is quick and to the point, not much extra talking before or after.
Thank you!
Wow! I just found this yesterday and it has already changed my life. Thank you for offering an easy to follow routine. You rock!
Thank you so much! I have been doing these semi-regularly for less than a week and I’m no longer feeling pain where I used to :D
You are really a life savor, doc, no exaggeration! Keep up the good work.
Wow, thanks!
Thanks Dr Peng! Very helpful exercise video!
Worked immediately, thanks.
Thanks for sharing these simple and effective stretches!
Very effective. Just one exercise sorted me out! Welldone and thanks Dr. Peng.
Thank you!!! Felt instant relief from nagging neck pain. Will definitely start doing these daily!
Thank you dr. Peng. I frequently do your exercises for my shoulder & neck pains, it is so helpful & u r the best for making those stretches so easy to follow & practice. Greetings from Germany🖐😊
So simple and so clearly to follow you. Thank you so much for this
Thank you this always happens to me after i workout your tips helped me thanks
Thank you so much for neck pain exercise's lesson.This is so helpful and easy to follow 😄
Glad it was helpful!
One of the best videos I’ve found so far
Just the warm up and i already felt better. Thanks very much
Wow that gave me instant relief. Thank you!
This is the best neck relief video I’ve done. Perfect moves. Thank you ❤
Very helpful, Dr Peng. Thank you
Thank you very much for that Dr. Jeffrey
I experience a lot of neck pain while riding motorcycle,I bet this is gonna help. Thank you for keeping it simple and right to the point 👍
Thank you so much you change my life in 1 day 😭🙏🙏
Very very helpful. Thank you Dr. Peng.
So good. Thank you so much. This routine showed me how tight my neck muscles were... so relaxing😊
Splendid workouts. Thank you so much🎉🎉🎉
Thank you so much! This immediately relieved my pain 😄
Thank you so much doc!
Thank you so much sensei
I sometimes get sore neck muscles that give me splitting headaches. I have tried your exercises a few times already and they have provided immediate improvement and pain went away after a day. I now keep this link handy and do them as soon as I get a sore neck. Also recommended your videos to coworkers. Thank you!
What if it hurts so bad that it hurts to move in any direction.
go see a doc .
A little bit at a time. Don't look down at your cell phone.
Try to start looking upwards.
me too having it now. cant move any direction and stabbing pain while standing and sitting. went to the doctor, didn't even bother to see my neck or shoulder. he just said "oh it's a sprain. I'll give you painkillers and you're good to go" and that's it. never even said that i need stretches or whatever.
@@norhariyani9853 prefer mri..
Maybe it's a disc bulge or spondylitis... I had similar symptoms...
Seriously though anyone with this should see a doc along with try to keep head straight back straight etc
Thank you, Dr Peng this video has helped me so much
I had bad neck pain for about a month and decided to look into ways of fixing it. After this video along with the should pain relief video, it got rid of my pain in about a week! I did both videos three times a day while doing the warm ups throughout the day at work.
Thank you. Neck pain is the worst! These exercises really helped.
Thank you so much.
Made my day! Thank you!
Thank you!! I love it
Thanks again for your support and your help
No problem, thanks for your comment!
Thank you for your help👍
Good
Thank you so much ,Doctor 🙏🏻🙏🏻
Thank you very much for your neck exercise program, I love it...
Thank you very much; worked for me as well after a few days! Great stuff and the video is superbly produced.
Works immediately ❤ thanks so much
thank you so much for these great stretches they are helping me.
Thank you for these exercises...
Worked very well! Thank you!
great video with easy instruction! thank you
thanks dr Peng for the video
Thank you very much for your kindness to let us share this Neck Pain Stretched video ❤
மிக்க நன்றி. Thank you Brother
Thanks for the teaching 🙏💞
hi Dr Jeffrey, thank you for sharing these exercises. I have been having chronic neck pain. Hope these help get me going.
Thank you so much DOCTOR 🙏🏻
Thank you so much. It was really helpful. ✅
All really great exercises. Felt some relief as I carry a lot of tension on my neck and shoulders. Thanks.
This is really incredibly helpful
Thank you so much! I had neck pain since last year and not even the massage helped but now I feel more relaxed after doing this :3
feeling better already! going to do this daily !!! :D thank you!
Yalllllll is video is life!!! It really helped me! Thanks Doc!
thank you so much for posting this.. this is very helpful..
Thank you so much Doc Jeffrey it helps alot.
You are welcome!
This is such a great exercise. I do this and the upper back exercise and omg the pain I’m feeling for the past few weeks is gone. My neck and upper back feels lighter now. I will do them 3 times a day. Thank you so much.
Your videos are so easy and enjoyable watch thank you
Thank you so much, Doctor 👏
So helpful and easy to follow, thank you!
THANK YOU
Amazing. Thank you for your gift 🎁. Feels. great back straight
practical magic. Namaste 🙏✌️
Thanks a bunch..These exercises help me.. ❤
Thank you. Instant relief 🥹💕
Thanks for the knowledge Dr. Peng. Godspeed
You're welcome! Thanks for your comment
thank you. This did help reduce the pain when nothing else did.
Thanks a lot …so glad I found this video ,these exercises are just magical and gives relief to the pain instantly✌🏻✌🏻👌👌
That worked great.! Thank you
Just found your station. Especially, love the real time. There is definitely more mobility in my neck when done with the exercises and will continue to follow this video on a daily basis. I have an especially bad sinus headache today, which has tightened up my neck and now have some relief. Thank you very much.
1 try and i feel bet relief need 3x a day for this. thank you so much for the tips .
I love all your pain relief/ stretch videos. Easy to follow and extremely helpful. Subscribed and shared them with family and friends
Awesome! Thank you!
Well done sir ❤️. It was an incredible video for me as well as who suffer this kind of neck pain. Pray for me to minimize the pain, because I am extremely victim with this problem.
instantly felt better, thank you doctor !!!
Feeling better thank you
I feel so much better thanks a lot❤
Very useful exercises. Thanks
I am so very grateful. I feel so much better.
Thank you, Dr.