Hi, I'm Doctor Jo, a Physical Therapist and Doctor of Physical Therapy. I hope you enjoy my video demos of stretches & exercises for common injuries and syndromes. Be safe. Have fun. And I hope you feel better soon.

Neck Pain Relief Stretches - 5 Minute Real Time Routine

Buy Neck WorksheetThese neck pain relief stretches are great for helping to relieve general neck pain and neck stiffness. The neck stretches are done in real time, so they are easy to follow. 

In general when stretching the neck, you should hold most stretches for 30 seconds, and do them 3 times. Sometimes you might not have enough time to go through your whole routine, which can be time consuming. If you are in a hurry, still hold the neck stretches for 30 seconds, but do less reps.

A quick warm up will help warm up and loosen the neck muscles to help get them going.

For the neck stretches, starting off with an upper trap stretch, a levator scapulae stretch, and an anterior scalene stretch will help relieve a lot of neck pain.

Next up is chin tucks. You don’t need to hold these for the full 30 seconds, but you can do several 5 second holds throughout the time.

Finally, to help stretch at specific segments of the neck, you can do SNAGS (sustained natural apophyseal glides) with a towel for cervical rotation. It’s also a great way to help mobilize the neck as well.

Related Videos:

Neck Pain Stretches & Exercises

Neck Spasm Stretches

Shoulder Pain Relief Stretches – 5 Minute Real Time Routine

Purchase Shoulder WorksheetThese shoulder pain relief stretches are great for helping to relieve general shoulder pain and shoulder tightness. The shoulder stretches are done in real time, so they are easy to follow.

In general when stretching the shoulders, you should hold most stretches for 30 seconds, and do them 3 times. Sometimes you might not have enough time to go through your whole routine, which can be time consuming. If you are in a hurry, still hold the shoulder stretches for 30 seconds, but do less reps.

A quick warm up will help warm up and loosen the shoulder muscles to help get them going.

A great way to stretch the shoulder is by stretching out the joint capsule. You can stretch the posterior capsule or a cross arm stretch, and you can stretch the inferior capsule with a triceps stretch.

Also, stretching some of your rotator cuff muscles, like the subscapularis may help relieve the shoulder pain. If going into external rotation of your shoulder is painful, you can modify this stretch.

Finally, a chest or pec stretch and an upper trap stretch will help the shoulder and neck areas.

Related Videos:

Shoulder Pain Treatment & Rehab Stretches

Shoulder Pain Top 3 Exercises

Hip Pain Relief Stretches – 5 Minute Real Time Routine

Buy Hip Stretches WorksheetThese hip pain relief stretches are great for helping to relieve general hip pain and hip tightness. The hip stretches are done in real time, so they are easy to follow.

In general when stretching the hips, you should hold most stretches for 30 seconds, and do them 3 times. Sometimes you might not have enough time to go through your whole routine, which can be time consuming. If you are in a hurry, still hold the hip stretches for 30 seconds, but do less reps.

Starting off with a 45 second hip warm up will help get your hip muscles loosened up and warm.

A hip flexor stretch, piriformis / glute stretch, and a groin stretch will help loosen up the hip and relieve pain.

The hamstrings and IT band also cross the knee joint, so they are both also important to stretch to not only get hip relief, but also knee and leg relief as well.

Related Videos:

10 Best Hip Strengthening Exercises to Relieve Hip Pain

Hip Arthritis Stretches & Exercises

Back Pain Relief Stretches – 5 Minute Real Time Routine

Buy Back Stretches WorksheetThese back pain relief stretches are great for helping to relieve general back pain and back stiffness. The back stretches are done in real time, so they are easy to follow.

In general when stretching the back, you should hold most stretches for 30 seconds, and do them 3 times. Sometimes you might not have enough time to go through your whole routine, which can be time consuming. If you are in a hurry, still hold the back stretches for 30 seconds, but do less reps.

Starting off with a warm up will help loosen up the back and hip muscles. Pelvic tilts are a great way to get things moving.

Lying down on the bed, floor, or couch, knee to chest and trunk rotation stretches really help loosen up and open up the back area.

Next sitting, a quadratus lumborum (QL) stretch will give great relief to the low back.

Finally, child’s pose (prayer stretch) and cat/cow (cat/dog) stretches will help the whole body relax.

Related Videos:

10 Best Lower Back Exercises to Relieve Low Back Pain

Back Pain Relief Exercises & Stretches

Pages


DISCLAIMER: The content (the videos, descriptions, links, and comments) on this website is not medical advice or a personalized treatment plan and is intended for general education and demonstration purposes only. Perform the moves in this content at your own risk. These moves may not be appropriate for your specific situation, so get approval and guidance from your own healthcare provider before beginning. If anything is painful or doesn’t feel right, stop immediately and contact your healthcare provider.

Don’t use this content to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare provider or to replace the advice they give you.

You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors 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.

AFFILIATE LINK DISCLAIMER: This site contains affiliate links and ads to purchase various products. When you click on links and ads to various merchants on this site and make a purchase, this can result in this site earning a commission. Affiliate programs and affiliations include, but are not limited to, the Amazon Associate Program. As an Amazon Associate, this site earns a commission from qualifying purchases.