Real Time Neck Pain Stretches - Ask Doctor Jo
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- เผยแพร่เมื่อ 23 ส.ค. 2016
- These neck pain stretches are done in real time, so follow along if you want. They may help with general neck pain, neck spasms, tension headaches, or even that ole crick in the neck. This neck stretching routine is about 12 minutes. See more: www.askdoctorjo.com/neck-stret...
These neck pain stretches should be done with a 30 second hold, and do three on each side.
First start off with some gentle neck movements to warm up your muscles by turning your head from side to side like you are looking over your shoulder. This is neck rotation. Now 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 bring your chin to your chest and then looking up towards the ceiling. This is neck flexion and extension.
Next you will do a chin tuck. You don’t want to tuck it down to your chest, but take your chin, and pull it backwards. You can put your finger on your chin, as a target or starting point, and then tuck it in. Hold it for about 3-5 seconds, and then relax. Do this about 3-5 times.
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.
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Doctor Jo is a Doctor of Physical Therapy.
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Neck Pain Stretches, Real-Time Routine:
• Real Time Neck Pain St...
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk. - กีฬา
Buy a printable worksheet with the Neck Stretches in this video here: www.askdoctorjo.com/neck-stretches-exercises-worksheet
Don't forget to hit the 🔴 *SUBSCRIBE* 🔴 button above! *Find all of my videos at **th-cam.com/users/askdoctorjo*
Thanks instant relief thanking you from nz
I have just subsccribed. Watched several of your exercises and Found your settle presentations very helpful. Thanks
Thanks!
Hi, can you make a video how can I film videos like you? What I need to buy and what light I need to use please? Thanks.
I really enjoyed this video it helped my neck
Love the real time stretches. So much better than having to pause the video.
Thanks!
My neck is crispy 😂
Oh, sweet relief! Sleepless night from neck and shoulder pain caused by poor posture working on the computer all day. These exercises took my pain from a 6 to a 1 immediately
instant relief!! thank you. felt so good, I had a lot of tension in my neck and shoulder area from holding my two month old
You're welcome! I'm glad it helped.
How many days you did that exercise
@@gurudathgattygatty7210 she said instant relief
These stretches are fantastic!!! I find myself coming back again and again!!! Thank you!!!
Thanks, and you're welcome!
Jo is genuinely such a fun person so this makes it so much easier to watch.
exactly! :)
"You can do the sniff test and be like no i'm just stretching"
I did them while lying down on my bed. The only one I had to modify was the one were your head rocks back and forth. I moved my head to hang on the side to let gravity pull it back.
Thank you. I've had intense pain in the neck from sleeping on floors and couches for a couple days. This routine provided some much needed relief. You're doing a very great thing with these videos, dr.
You're welcome, and thanks!
Two days of neck pain and tension headaches, these stretches have already put me in a better place.
Hi Dr. Jo, I appreciate all that you do! Whenever I have a glitch I tune in and you usually have it covered!
All the best to you!
Thanks! I'm glad the videos have been helping. Good luck!
Love that you do these stretches with us in real time! I woke up with a bad tension headache and followed you through all the warmup and stretches. Ahhhhhhhh, RELIEF!! You’re the BEST! Thank you, thank you!!
Thanks, and you're welcome!
This saved me from a trip to the doctors. I felt my traps warm up afterwards but the pain quickly disappeared. Thanks a million.
You're welcome. Glad it helped.
Thank you doctor Jo! My wife has tried osteopathy, physiotherapy, pain meds and muscle relaxants and nothing help. We have been doing these exercises for a about a week now and we have already started seeing an improvement!
I woke up with a crick in my neck and I'm sore so these stretches really helped with moving the tension and softening the shoulder. *key* Deep breathes!
Mine hurts so bad and I can't even do that it hurts
how long did you had a sore neck?
Wow woke up this morning with a frozen shoulder due to leaving my bedroom window open was in a lot of pain. These stretches really did the trick! Still stiff but no pain 🙂
I have had constant mid back (mostly on the right side), right shoulder and neck pain and extreme muscle tension for nearly 4 months now. My job requires me to lift heavy and I also have scoliosis.
I have been doing these neck stretches with Doctor Jo for nearly two weeks now and that neck pain and muscle tension is nearly gone!!
Back pain is still there, so I need to add some of Doctor Jo's back stretches to my routine as well.
PS: I've subscribed to this channel, it is so so helpful and I can listen to Doctor Jo all day long :)
I can't thank you enough, Dr. Jo! I've been dealing with neck and upper back pain for over a year now and after one day of doing these stretches, I feel a lot better. Definitely adding these to my daily routines. Your videos are life changers. So thanks again!
You're welcome! Glad they are helping.
Been wathcing your vids for years and so glad you did a real time version! I usually have to hit the rewind 5x, so this is great. And thanks for the consistently great content Jo, so appreciated!
You're welcome!
Thank you so much for making a follow-along, realtime video!! They are crucial for me
You're welcome!
I rewatch this one all the time I have terrible migraines but after I wake up from my 12, 14, 16 hour migraine coma Ill have a lot of neck pain from laying on my ice packs. So once the nausea goes away these stretches are perfect for making me a person again
0:39 Side to Side Stretches (5)
1:01 Ear to shoulder (5)
1:40 Look up and down (5)
2:43 Chin Tuck (5, 3 sec hold)
4:07 Trap stretch
(3/side, 30 sec hold)
8:53 Levator scap muscle stretch
(3/side, 30 sec hold)
Thanks, Doctor Jo, last week you helped me with my groin stretches today it's my neck/shoulder stretches. This lockdown is exposing
You're welcome.
wow, i wish i found this video ages ago! Thank you so much. I don't feel no neck pain anymore! you're the best Dr :)
You're welcome!
That last stretch is a life saver!
I got recommended by my GP to watch your videos to stretch my muscles and I feel so much better!
Thank you lovely jo! Helps so much !
Thank you! That Levator Scapulae stretch....first time in my life I’ve found a way to stretch that part! Sweet baby cheeses!
You're welcome!
How many days you did exercise
Dr. Jo I just wanted to say that I am so glad that I found this video. I've been having problems with my neck and it been hurting for 3 years non stop now. I did go to my doctor, and I was told that it wasn't anything serious, it was just that I study a lot so my studying posture wasn't good which made me develop this neck pain. After trying these stretches, even tho today was my first time trying them, it helped me so so much. I am already feeling better and my neck feels way better. I will keep doing these stretches. Thank you so much for sharing this info with us. God bless 🙏🙏🙏
You're welcome. I'm glad they are helping.
I'm so thankful for this video, literally helped me with my quality of health and life.
Thanks Dr Jo, this was very helpful for desk bound people like myself. And this real time routine is way easier to follow through compared to non full demonstrations. Reason being that it is disruptive to pause and do the sets and play video again for next exercise I've even tried taking down notes to avoid the pause/play problem, but some exercise are difficult to put into words. Love it !
You're welcome, and thanks!
I really like having the real time stretches also. Makes it so much better to do them! Thank you so much Dr. Jo!
You're welcome!
The progression really helped me get more range of motion and comfort. I woke up with a tight neck.
I've had this awful pain in the back of my neck and down in my shoulder blade for days. That second stretch was exactly the one I needed to reach that area. Thank you so much. I already feel a bit better.
You're welcome.
Your cat shirt is AMAZING!! Thanks for the great videos 💕
You're welcome, and thanks!
Real time segments are so much better! Thank you for taking time to make these videos. This has been a life saver inconjunction with my chiropractor work.
You're welcome.
Brilliant video! Thank you for doing these in real-time. I did them with you just now and it makes such a difference to hear you talk as I am doing them. It is so reassuring. I liked the gentle turns of the head to loosen up before the stretches. I used to struggle with neck stretches because I was so stiff. It never occurred to me to do gentle turns to loosen up before the stretches. Now that I've found your channel, I am checking out all your videos!
Thanks, and you're welcome! I'm glad they helped.
It stretched worked like magic. I was in agony with my neck shoulder & right arm. I did it for about a minute and it was like magic. Thank you Dr Jo.
You're welcome.
Thank you SO MUCH!!!
You're welcome!
I just wanted to say Thank you so much Doctor Jo! I was in a severe car accident about 7 years ago and have permanent neck and back injures and I havent found any good exercises or stretches specifically for those muscles you showed how to stretch at the very end and I am feeling SO much relief! Thank you so much definitely subscribing!
You're welcome, and thanks!
I’m literally going to cry I’ve been terrified of going to a chiropractor so i just came upon your videos today and they’re helping so much with my neck pains!!! Thank you Dr.Jo!
You're welcome!
Where did you get that awesome shirt? This is one of my favorite videos, as I laugh every time you describe your shirt in the intro.
Thanks! I got it from Amazon.com :-)
Great video. I use these stretches nightly, to undo the damage caused by my desk job. 🙂
Thanks!
AskDoctorJo I'm actually finding these are great for PREVENTION - rather than waiting until your neck is sore to do them 👍
Thank you so much!! I’ve been suffering with cervogenic vertigo and headaches for a week now, could barely sleep because no matter what I did I was dizzy. These stretches helped both the dizziness and headache to subside fairly quickly, along with being mindful of my posture. I am so grateful ❤️🙏🥰
You're welcome! Glad it helped.
Brilliant. The last stretch was the one that really helped!
Does this work with stiff neck?
Hi Dr Jo! Can you post a video on correct sleeping positions for side sleepers and tmj sufferers? Thanks!
Sure. This might help: www.askdoctorjo.com/content/best-sleeping-position Good luck.
My RA recommended your channel to me to help with my fibromyalgia. I did some neck and shoulder and some SI stretches this morning and I definitely feel more limber and a little less like I’m going to die from the pain, so thank you! I also really enjoy how you’re having fun with this! Makes a difficult task so much easier with a good outlook and fun personality. Will definitely be subscribing and following along for more stretches!
You're welcome, and thanks! I hope they continue to help.
Dr Jo I can’t wait to do these consistently. These are exceptionally well done and helpful. Bless you!!!
Thanks!
OMG you just saved my day, thought I was doomed to lie in bed all day with an unknown headache. Cured it! Thanks. I subbed, no need to reply Jo, I know you're busy....
You're welcome! I'm glad it helped.
I started doing this one and the shoulder one yesterday, and it's really helping. Pulled my shoulder, upper back muscles earlier this week lifting a very heavy backpack up. The pain has been crazy all week. These stretches are really helping me feel better, and allowing me to go longer without taking meds. Was actually able to sleep through the night for the first time all week. Thank you
You're welcome. Glad it's helping.
Thank you Doctor J, and Kitty to. I appreciate the great advice on stretching and the humor as well
You're welcome, and thanks :-)
I love these real time videos that I can follow along without having to stop at each step. Please do more of those. Thanks 🙏🏼 👏🥰
Thanks. I have a whole playlist of real time videos: th-cam.com/play/PLPS8D21t0eO93jgHPXX-vlT5wIc9ZfRYf.html
Relief!!! Thank you for doing it with us! You’re a gem! God bless you!!!
You're welcome, and thanks!
Thanks, Dr. Jo. This is great for a quick break from work. Love the real time stretch guidance.
You're welcome, and thanks.
I'm in Sydney Australia and we have been locked up in quarantine for the past 6 weeks and have 3 more to go. Not going out has made all my muscles sore and you just brought a lot of relief. I will be sharing your videos with friends and family. Thank you so much.
You’re welcome, and thanks.
Really really good relief from these stretches
I can't thank you enough, when I've had to wait for a physio appointments, your videos have given me much relief, really appreciate your work. Thank you
You're welcome. Glad they are helping.
Thanks so much for all of your excellent content! I'm a DO and frequently share this video (and others) with my patients. I work with people of all ages and abilities, and at least half my patients have significant cognitive and mental health challenges. This video is something that almost everyone can follow. The real-time aspect is something I'm always seeking out, since a lot of my folks can't or won't do self-directed exercises. And it's great for all of their tight muscles and tension headaches! I admit, I'm also more likely to do exercises that are real-time, and would love to see more videos like this. Thanks again, for sharing your calming presence and all of your great work with us!
You're welcome, and thanks! I do have several real-time videos for all areas of the body 😎 You can find them at: th-cam.com/users/askdoctorjo
These stretches have been a lifesaver! When I wake up in pain at 4:00am because I’ve been sleeping on my stomach, I know I can find immediate relief after performing these stretches. Thanks Dr. Jo!
You're welcome!
Ive been sleeping on my desk for 2 days and this video has helped me with my neck pain
Hi Dr. Jo. I keep coming back to this because it is so helpful.
Glad it's helping.
Thank you so much. I have a lot of neck pain and headaches. You showed a couple of exercises I hadn’t seen before but have really helped. Like right at this moment. My headache feels better too.
You're welcome.
Felt relieved instantly almost every time when I had neck sprain…Thank you so much…Lots of Love for you.This is the first ever channel I gratefully subscribed..🙏
You're welcome, and thanks.
Not sure if you realize how awesome you are you are helping so many people ✌️🙏
Thanks 😎
My neck was SO stiff tonight, so I came to TH-cam in search of ways to stretch it out. The chin tuck helped the most by providing a movement I hadn't considered!👏 Thanks! I 💜PT!
You're welcome!
Thanks so much, Dr. Jo! Like someone else mentioned, I really do appreciate the real time stretches, and your encouragement and reminders to check out form along the way! Thank you!! 🙌🏿🩷🌿
You're welcome, and thanks!
This series of exercises have helped me feel less stiffness. I'm doing them every day.
Glad they are helping.
I feel amazing, thank you ♥️♥️♥️
I keep doing these stretches, I love your back pain stretches too. They have helped me so much
You're welcome. Glad they have helped.
I love you !!!!! My back and neck are the worst from my heavy lifting job and this relieved so much!!!
Glad it helped!
Honestly you have no idea . Like life changing. Thank you so much .
I went to urgent care yesterday for neck and scapula pain. The muscle relaxers they gave me weren't a fraction as effective as these stretches! Thank you !
You're welcome!
OMG , instant relief . I love you 😍 doctor Jo .
Your specific attention to the neck muscles with the reasons why are fabulous. Thank you. Charlie in Syracuse NY
Thanks, and you're welcome.
awesome staff! the pain went away halfway through following this. Thank you Dr. Jo
You’re welcome.
Dr Jo I am just now finding this video and seriously, after one round of the levator scapula stretch on each side, all my tension and pain was gone. I've been in fitness for 5+ years and never once did someone teach me about this. Thank you so much
You're welcome!
Thank you for these great stretches!! I’m a migraine sufferer and these stretches have helped to prevent them! 🎉
You're welcome!
Thanks so much! These really helped the first morning I did them and my neck was relaxed the rest of the day. The next morning, however, I woke up with the same pain!
You're welcome! Often you have to do them consistently every day for a few weeks to get it to completely go away.
Thank you, Doctor Jo, these Exercises are very helpful for my neck pain.I do very often these exercises.
You're welcome.
That stretch at 9:25 gave me instant relief.
Just shared your wonderful stretch exercises with my husband who really needs to start stretching. I lurked in the kitchen pretending to look at recipes, but actually to let him know that he should go through the whole thing. And he did.Thanks. And, by the way we’re having spicy potatoes from Spain on a Fork for dinner! Cheers from San José CA.
Thanks. I had 4 week neck pain, stiff neck after riding a scooter at 60 kph with a heavy backpack, while feeling the cold breeze gliding through my neck. It got better with exercising. I never had neck issues after prolonged working in front of a PC, but I noticed these return after long hours in front of a computer. Touching the ear and holding the other hand down made me swear silently. I feel relieved afterwords. Thank you.
You're welcome.
Dr. Joe, I watch this video a lot to help me! Favorites!
Thank you so much! I really appreciate you walking us through it in real time. It really helps people like me who learn by doing something with another person 😊
You're welcome!
I had really bad neck pain from nursing my baby for 2 months. Doing this a few days in a row has already helped a ton! Thank you
You're welcome.
I have watched this video so many times and each time I feel better instantly. Thank you!
You're welcome!
Hi Dr Jo, appreciate your videos so much. It has helped relieve my neck pain immensely as I commit to doing these exercises daily. THANK YOU
You're welcome! I'm glad they are helping!
I am one very grateful Vocal coach And pianist. Thank you doc Jo . I have to show this to my students. Also fabulous T-shirt! I might need 1 of those
You're welcome, and thanks!
Dr JO. I had neck pain for quite some time. I did the exercises you taught. It really helped. Thank you so much.
You're welcome. I'm glad they helped.
Thank you so so much, never had tension headaches in the past, had no idea this was what was contributing to my dizziness. Did your stretches 2x a day for two days and I am feeling so much better
You're welcome. I'm glad it's helping.
Thanks helped with left ear tension tinnitus, much quieter now!
Hey Jo, I have just joined your patreon page, you have been instrumental in getting rid of my restless legs, I truly cannot thank you enough🙏🏼waking up at 2am every morning to do star jumps (saw it on a youtube and it did actually work) was detrimental for my health never mind my sleep!! And.....my restless legs was because I exercised so intensely, star jumps at 2am was not the cure! I cannot applaud you enough Jo👏and these exercises here have immediately stopped my Vertigo!! From one dog rescuer and animal lover to another, lots of love from Australia🥰
Thank you! I'm glad they have helped. 🐾
@@AskDoctorJo 🤗🇦🇺
I'm so glad I found your videos!!! Oh my GOODNESS!!!! The amount of relief you guided me to achieve is priceless. Your a blessing😇😍🙏💜
Also. I love your sense of humor throughout the stretches.. It was uplifting.
Thanks! I'm glad they helped.
thank you so much, my neck was literally hurting so much but these stretches really helped me. your videos are so helpful and i just wanna say thank you for all your hard work :)
You're welcome!
Thank you for these real time videos . I'm pregnant and have bad neck pain from sleeping wrong and I needed this stretch 🙏🏻
You're welcome.
I really needed to stretch the levator scapulae muscle! This felt amazing!
This video always helps me figure out which part of my neck is sore, and then I feel instant relief after stretching- thank you!!!
You're welcome!
Thank you so much. I woke up feeling really miserable and in pain, and have now done this and am feeling more positive and better!
You're welcome.
Thank you Dr Jo. I love your videos for back and neck stretches. Your clever and funny and so helpful.
You're welcome, and thanks!
OMG THIS ACTUALLY WORKED! Thank you so much! I was having a lot of trouble at school with neck pain! This helped me so much!!!
You're welcome!
Wow! Thank you doctor Jo. I have a neck spasm this morning and i followed you stretching my neck. It was an instant relief. The spasm just gone after the stretching.
You're welcome.
Thank you Doctor Jo your stretches always work when I feel pain!
You're welcome!