Neck Pain Relief Exercises in 5 min

แชร์
ฝัง
  • 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:
    --------------
    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
    --------------
    ► 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
    ► Things my patients have found helpful:
    Please note that I get a lot of requests and questions about what equipment is ‘best’ for treating a variety of conditions. The following is not meant to be an exhaustive or definitive list. Please use it as a starting point. If you have questions, please discuss with your healthcare provider. With that said, I have tried a number of the products below, but not all. I have included some based on positive feedback from many of my patients. As an Amazon Associate, Dr Peng earns from qualifying purchases. If you purchase any product using the below affiliate links, you are helping Dr Peng maintain this channel.
    Supplements
    The following are Thorne supplements which are NSF certified. NSF independently assesses products without being affiliated with the companies that produce them. Not only do they certify that what’s on the label is in the bottle, they also do toxicology review to certify product formulation and contaminant review to ensure the product contains no undeclared ingredients or unacceptable levels of contaminants.
    Boswellia Extract: amzn.to/3L00rYn
    Turmeric & Curcumin: ​​amzn.to/47NacD9
    Glucosamine & Chondroitin: amzn.to/44AVoow
    Creatine Monohydrate: amzn.to/45JW9wq
    Omega 3 and 6: amzn.to/45LTBh7
    Vitamin D 5000: amzn.to/47T8MHs
    Vitamin B complex: amzn.to/3L0Bdcm
    Magnesium: amzn.to/3snHuZc
    Soft Tissue & Rehab
    Theragun: amzn.to/4363zJG
    Massage ball: amzn.to/40BUC9f
    Foam roller: amzn.to/4324E5c
    Stretching strap: amzn.to/3U9a2iQ
    TENS unit: amzn.to/3mcCqnI
    Heating pad: amzn.to/40VidSc
    Resistance bands: amzn.to/3nFyb4C
    Braces & Supports
    Hinged knee brace: amzn.to/3U6oyrH
    Neoprene knee sleeve: amzn.to/3Zzhsgt
    Volar wrist brace: amzn.to/3KawW55
    Thumb spica brace: amzn.to/3nHj9vl
    Ankle lace up brace: amzn.to/3m6iR0u
    Tennis/Golfer’s elbow brace: amzn.to/3ZEGgE1
    Superfeet orthotic inserts: amzn.to/436tRf5
    Recommended Textbooks & Resources
    The Trigger Point Manual: amzn.to/4340cTt
    Trigger Point Wall Charts: amzn.to/3zrinVR
    ► Be Active. Live Healthy. Subscribe for more free videos like this: / @jeffreypengmd
    ► 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.

ความคิดเห็น • 862

  • @ruthwezeman6700
    @ruthwezeman6700 3 หลายเดือนก่อน +307

    I woke up last Monday with horrible neck pain, I’ve been doing these stretches every day and they help SO MUCH! Many thanks 🙏

  • @gospelzeee7541
    @gospelzeee7541 ปีที่แล้ว +318

    Just tried it and I felt immediate relief on my neck

    • @UzumakiUchia-dd2eg
      @UzumakiUchia-dd2eg 9 หลายเดือนก่อน +4

      No cap. I feel so free

    • @indianlaughsgags
      @indianlaughsgags 9 หลายเดือนก่อน +2

      You lier 😢

    • @zulekhabux6222
      @zulekhabux6222 7 หลายเดือนก่อน +3

      It's the truth, I did it now and feel relieved already, Try it!

    • @marlenafina3481
      @marlenafina3481 7 หลายเดือนก่อน +7

      Maybe it helped you but I've I've tried these and so many other youtubers stretches and nothing works!

    • @MilanieMohdNor
      @MilanieMohdNor 6 หลายเดือนก่อน +9

      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.

  • @money3ss
    @money3ss ปีที่แล้ว +57

    The split screen to give text as while video demo plus clear instructional audio is simply awesome.

  • @arumugamsoundar332
    @arumugamsoundar332 หลายเดือนก่อน +2

    Really great relief

  • @suzannevancleve6330
    @suzannevancleve6330 5 หลายเดือนก่อน +33

    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!

  • @alishaba-
    @alishaba- 7 หลายเดือนก่อน +34

    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 🙌

    • @Slurped836
      @Slurped836 3 หลายเดือนก่อน

      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.

  • @justinamcclelland5059
    @justinamcclelland5059 8 หลายเดือนก่อน +17

    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! 🎉

  • @smeeds117
    @smeeds117 4 หลายเดือนก่อน +26

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

  • @MilanieMohdNor
    @MilanieMohdNor 9 หลายเดือนก่อน +17

    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.

  • @twistedsister4623
    @twistedsister4623 4 หลายเดือนก่อน +21

    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!

  • @damionandy
    @damionandy 6 หลายเดือนก่อน +27

    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!

  • @hazmileffendi2990
    @hazmileffendi2990 ปีที่แล้ว +33

    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!

  • @user-ts7xy8kv7l
    @user-ts7xy8kv7l 3 หลายเดือนก่อน +3

    These stretches have relieved the chronic pain in neck more than anything else I've tried. Amazing! Thank you Dr. Peng!

  • @susanwong6471
    @susanwong6471 8 หลายเดือนก่อน +4

    Great exercise! Immediately I feel relax and neck is less stiff- thank you ❤

  • @cocoshine-nk8pz
    @cocoshine-nk8pz 10 หลายเดือนก่อน +2

    Will definitely try this. It's so easy and simple.. Thank you so much Doc !

  • @karensabroso4919
    @karensabroso4919 13 วันที่ผ่านมา +2

    Watched the ads just to thank you! What a quick relief ❤

  • @yogyataharsora2735
    @yogyataharsora2735 5 หลายเดือนก่อน +1

    Thank you so much Mr Jeffrey for teaching such simple exercises which anyone can do

  • @Anshika-li4bu
    @Anshika-li4bu หลายเดือนก่อน +3

    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 💗🥹.

  • @annikapotgieter2417
    @annikapotgieter2417 8 หลายเดือนก่อน +11

    this is so simple straightforward and really easy to follow, thank you!

  • @mavrick230
    @mavrick230 8 หลายเดือนก่อน +1

    Worked like a charm. Thanks Dr. Jeff

  • @sheldmom23
    @sheldmom23 หลายเดือนก่อน

    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!

  • @nancycohn8070
    @nancycohn8070 หลายเดือนก่อน

    Wow! I just found this yesterday and it has already changed my life. Thank you for offering an easy to follow routine. You rock!

  • @justsomenightowl7220
    @justsomenightowl7220 11 หลายเดือนก่อน +11

    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

  • @AbdunK99
    @AbdunK99 ปีที่แล้ว +5

    You are really a life savor, doc, no exaggeration! Keep up the good work.

  • @ngangocly4201
    @ngangocly4201 8 หลายเดือนก่อน

    Thanks Dr Peng! Very helpful exercise video!

  • @suzanettenurse5531
    @suzanettenurse5531 8 หลายเดือนก่อน +1

    Worked immediately, thanks.

  • @TFunksterorama
    @TFunksterorama 7 หลายเดือนก่อน

    Thanks for sharing these simple and effective stretches!

  • @sylvetteamoah-agyei9982
    @sylvetteamoah-agyei9982 10 หลายเดือนก่อน

    Very effective. Just one exercise sorted me out! Welldone and thanks Dr. Peng.

  • @user-vp7ku5eg2b
    @user-vp7ku5eg2b 5 หลายเดือนก่อน +1

    Thank you!!! Felt instant relief from nagging neck pain. Will definitely start doing these daily!

  • @MohamedAhmed-gq3vh
    @MohamedAhmed-gq3vh 8 หลายเดือนก่อน

    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🖐😊

  • @hungntp967
    @hungntp967 7 หลายเดือนก่อน

    So simple and so clearly to follow you. Thank you so much for this

  • @TwitterTate
    @TwitterTate ปีที่แล้ว +1

    Thank you this always happens to me after i workout your tips helped me thanks

  • @kimhoang8400
    @kimhoang8400 ปีที่แล้ว +6

    Thank you so much for neck pain exercise's lesson.This is so helpful and easy to follow 😄

  • @fidagazzar6081
    @fidagazzar6081 7 หลายเดือนก่อน +1

    One of the best videos I’ve found so far

  • @UzumakiUchia-dd2eg
    @UzumakiUchia-dd2eg 9 หลายเดือนก่อน

    Just the warm up and i already felt better. Thanks very much

  • @mmmkskks5769
    @mmmkskks5769 8 หลายเดือนก่อน +2

    Wow that gave me instant relief. Thank you!

  • @leospectrum
    @leospectrum 2 หลายเดือนก่อน

    This is the best neck relief video I’ve done. Perfect moves. Thank you ❤

  • @glowlight3791
    @glowlight3791 5 หลายเดือนก่อน

    Very helpful, Dr Peng. Thank you

  • @mochlif
    @mochlif 10 หลายเดือนก่อน

    Thank you very much for that Dr. Jeffrey

  • @lesliehorton4256
    @lesliehorton4256 8 หลายเดือนก่อน +1

    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 👍

  • @sansraut2908
    @sansraut2908 2 หลายเดือนก่อน +2

    Thank you so much you change my life in 1 day 😭🙏🙏

  • @franksewe
    @franksewe 8 หลายเดือนก่อน

    Very very helpful. Thank you Dr. Peng.

  • @bibilein5768
    @bibilein5768 9 หลายเดือนก่อน +1

    So good. Thank you so much. This routine showed me how tight my neck muscles were... so relaxing😊

  • @parthasarathy3786
    @parthasarathy3786 ปีที่แล้ว

    Splendid workouts. Thank you so much🎉🎉🎉

  • @charliebrogan5122
    @charliebrogan5122 5 หลายเดือนก่อน +1

    Thank you so much! This immediately relieved my pain 😄

  • @Mrmanuhegde
    @Mrmanuhegde 9 หลายเดือนก่อน

    Thank you so much doc!

  • @Mrs_Hwang
    @Mrs_Hwang 8 หลายเดือนก่อน +1

    Thank you so much sensei

  • @mgurtovnik
    @mgurtovnik หลายเดือนก่อน

    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!

  • @loritaharris7062
    @loritaharris7062 4 หลายเดือนก่อน +101

    What if it hurts so bad that it hurts to move in any direction.

    • @amitkumarsahu4068
      @amitkumarsahu4068 หลายเดือนก่อน +35

      go see a doc .

    • @mylittlepitbull3143
      @mylittlepitbull3143 หลายเดือนก่อน +11

      A little bit at a time. Don't look down at your cell phone.
      Try to start looking upwards.

    • @norhariyani9853
      @norhariyani9853 หลายเดือนก่อน +6

      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.

    • @ria_singh01
      @ria_singh01 หลายเดือนก่อน

      ​@@norhariyani9853 prefer mri..
      Maybe it's a disc bulge or spondylitis... I had similar symptoms...

    • @Yeewen88
      @Yeewen88 หลายเดือนก่อน +1

      Seriously though anyone with this should see a doc along with try to keep head straight back straight etc

  • @whiteriverfoam
    @whiteriverfoam ปีที่แล้ว

    Thank you, Dr Peng this video has helped me so much

  • @jacinth8268
    @jacinth8268 หลายเดือนก่อน

    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.

  • @elainepeevy5379
    @elainepeevy5379 6 หลายเดือนก่อน +1

    Thank you. Neck pain is the worst! These exercises really helped.

  • @jellyacecorner8676
    @jellyacecorner8676 10 หลายเดือนก่อน +1

    Thank you so much.

  • @brucee6123
    @brucee6123 ปีที่แล้ว

    Made my day! Thank you!

  • @judithfrank8430
    @judithfrank8430 ปีที่แล้ว

    Thank you!! I love it

  • @jongreen163
    @jongreen163 2 ปีที่แล้ว +43

    Thanks again for your support and your help

  • @kanpysoe7218
    @kanpysoe7218 9 หลายเดือนก่อน +1

    Thank you so much ,Doctor 🙏🏻🙏🏻

  • @wilfredopascual5775
    @wilfredopascual5775 8 หลายเดือนก่อน

    Thank you very much for your neck exercise program, I love it...

  • @P-oj5fr
    @P-oj5fr 3 หลายเดือนก่อน

    Thank you very much; worked for me as well after a few days! Great stuff and the video is superbly produced.

  • @kellybrown8728
    @kellybrown8728 8 หลายเดือนก่อน

    Works immediately ❤ thanks so much

  • @deniserender5916
    @deniserender5916 13 วันที่ผ่านมา

    thank you so much for these great stretches they are helping me.

  • @geethavijayan1719
    @geethavijayan1719 4 หลายเดือนก่อน

    Thank you for these exercises...

  • @JyelGonzalez-ku6xf
    @JyelGonzalez-ku6xf 3 หลายเดือนก่อน

    Worked very well! Thank you!

  • @haroldLvaught
    @haroldLvaught 2 หลายเดือนก่อน

    great video with easy instruction! thank you

  • @rajeevarab6175
    @rajeevarab6175 3 หลายเดือนก่อน

    thanks dr Peng for the video

  • @yapmagdelin9943
    @yapmagdelin9943 9 หลายเดือนก่อน

    Thank you very much for your kindness to let us share this Neck Pain Stretched video ❤

  • @perumalkulam
    @perumalkulam 8 หลายเดือนก่อน

    மிக்க நன்றி. Thank you Brother

  • @pathmasri3492
    @pathmasri3492 2 หลายเดือนก่อน

    Thanks for the teaching 🙏💞

  • @lakshminarayanamalempati7305
    @lakshminarayanamalempati7305 4 หลายเดือนก่อน

    hi Dr Jeffrey, thank you for sharing these exercises. I have been having chronic neck pain. Hope these help get me going.

  • @chityalarevathirevathi7903
    @chityalarevathirevathi7903 2 หลายเดือนก่อน

    Thank you so much DOCTOR 🙏🏻

  • @Elevatedreams152
    @Elevatedreams152 8 หลายเดือนก่อน +1

    Thank you so much. It was really helpful. ✅

  • @Mcky-lw1zb
    @Mcky-lw1zb 4 หลายเดือนก่อน

    All really great exercises. Felt some relief as I carry a lot of tension on my neck and shoulders. Thanks.

  • @MapieSpinning
    @MapieSpinning 20 วันที่ผ่านมา

    This is really incredibly helpful

  • @JKsEuphoriaKookie
    @JKsEuphoriaKookie 3 หลายเดือนก่อน

    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

  • @nicholeurban288
    @nicholeurban288 6 หลายเดือนก่อน

    feeling better already! going to do this daily !!! :D thank you!

  • @adrihebert02
    @adrihebert02 ปีที่แล้ว

    Yalllllll is video is life!!! It really helped me! Thanks Doc!

  • @saniyapathan6263
    @saniyapathan6263 3 หลายเดือนก่อน

    thank you so much for posting this.. this is very helpful..

  • @lanarymontes6560
    @lanarymontes6560 2 ปีที่แล้ว +3

    Thank you so much Doc Jeffrey it helps alot.

  • @jealemz
    @jealemz 10 วันที่ผ่านมา

    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.

  • @bobwilson1168
    @bobwilson1168 ปีที่แล้ว

    Your videos are so easy and enjoyable watch thank you

  • @vefakerimova5503
    @vefakerimova5503 15 วันที่ผ่านมา

    Thank you so much, Doctor 👏

  • @dianeking6127
    @dianeking6127 ปีที่แล้ว +2

    So helpful and easy to follow, thank you!

  • @Zands1
    @Zands1 23 วันที่ผ่านมา

    THANK YOU

  • @gracielasaenz9300
    @gracielasaenz9300 10 หลายเดือนก่อน

    Amazing. Thank you for your gift 🎁. Feels. great back straight
    practical magic. Namaste 🙏✌️

  • @sandybell6906
    @sandybell6906 9 หลายเดือนก่อน +1

    Thanks a bunch..These exercises help me.. ❤

  • @Amatulkhuteeja
    @Amatulkhuteeja 8 หลายเดือนก่อน

    Thank you. Instant relief 🥹💕

  • @shonemarcus2966
    @shonemarcus2966 ปีที่แล้ว +1

    Thanks for the knowledge Dr. Peng. Godspeed

    • @JeffreyPengMD
      @JeffreyPengMD  ปีที่แล้ว +1

      You're welcome! Thanks for your comment

  • @paulenet9237
    @paulenet9237 24 วันที่ผ่านมา

    thank you. This did help reduce the pain when nothing else did.

  • @snehabisen6176
    @snehabisen6176 14 วันที่ผ่านมา

    Thanks a lot …so glad I found this video ,these exercises are just magical and gives relief to the pain instantly✌🏻✌🏻👌👌

  • @xavierrivera2980
    @xavierrivera2980 4 หลายเดือนก่อน

    That worked great.! Thank you

  • @jeananderson1598
    @jeananderson1598 9 หลายเดือนก่อน +2

    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.

  • @yourinaworldofgames3273
    @yourinaworldofgames3273 2 หลายเดือนก่อน +1

    1 try and i feel bet relief need 3x a day for this. thank you so much for the tips .

  • @kn9369
    @kn9369 ปีที่แล้ว +10

    I love all your pain relief/ stretch videos. Easy to follow and extremely helpful. Subscribed and shared them with family and friends

  • @mdsihabhossain4961
    @mdsihabhossain4961 หลายเดือนก่อน +2

    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.

  • @iCourtneyCheyenne
    @iCourtneyCheyenne 28 วันที่ผ่านมา

    instantly felt better, thank you doctor !!!

  • @methileshr462
    @methileshr462 9 หลายเดือนก่อน

    Feeling better thank you

  • @Y4gmilo
    @Y4gmilo 8 วันที่ผ่านมา

    I feel so much better thanks a lot❤

  • @user-gg9hm9gj9r
    @user-gg9hm9gj9r 3 หลายเดือนก่อน

    Very useful exercises. Thanks

  • @Patty-qd1lz
    @Patty-qd1lz 11 หลายเดือนก่อน

    I am so very grateful. I feel so much better.

  • @ehsanghanbari
    @ehsanghanbari ปีที่แล้ว

    Thank you, Dr.