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 & Exercises

Neck pain can be caused by many things including bad posture, stress, and sitting at a computer too long. These simple neck stretches and exercises may help relieve neck pain. 

An upper trap stretch is a great way to relax muscles around the neck. You can use a stretch strap for a stronger stretch.

Next is a levator scapulae stretch. This muscle gets overworked often with using a computer or gaming for long periods.

Finally is a series of chin tucks. You can add scapular squeezes and neck flexion to work different muscles.

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Stretches for Stress Relief

With stress & anxiety, gentle stretches and breathing exercises can often help provide relief. This video shows stretches for the neck & chest area as well as diaphragmatic breathing which may help.

Start off with stretching the neck area. Upper trap, levator scap, and sternocleidomastoid (SCM) stretches are a great way to help relieve stress and tension.

Isometric exercises are also great to relieve stress and tension by activating the muscles but not making big movements that might be painful. Cervical side bending and rotation are great ways to help relax the neck muscles.

Finally, diaphragmatic or belly breathing can help the whole body relax and reduce stress.

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Relaxing Stretches for Stress & Anxiety Relief

Buy Relaxing Stretches WorksheetStress & anxiety can cause muscles to tighten leading to pain and tension throughout the body. These relaxing stretches may help. I’m doing these stretches on the floor, but they can also be done on a bed or couch.

Start off with a cat/cow or cat/dog stretch and a child’s pose/prayer stretch. These help loosen up the neck, shoulders, back, and hips.

Next rolling over onto the back, the single knee to chest and double knee to chest also help relieve tension in the back, hips, and knees.

Finally, a trunk rotation helps relax the muscles on the sides of the body.

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Fall Asleep Faster with the 4-7-8 Breathing Technique

The 4 7 8 breathing exercise is also called “relaxing breath.” It’s designed to help you gain control of your breathing to relax and reduce anxiety. This breathing technique may also help people fall asleep faster and sleep better.

To start, breathe in normally for 4 seconds. Hold your breath for 7 seconds, and then purse your lips and breathe out through your mouth for 8 seconds making a whooshing noise. When first starting, it might be difficult to breathe out completely.

Start with just 2-3 sets, and eventually as your breathing gets stronger, up to 8 sets can be performed.

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