Neck & Shoulder Pain

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.

Shoulder Stretches & Exercises - Moderate Whole Body Wellness Challenge

Buy the Moderate Shoulder WorksheetThese general shoulder stretches & exercises are simple, but effective in helping to strengthen the shoulders & relieve shoulder pain. This shoulder routine is performed in real-time so it's easy to follow along. This shoulder routine is Day 5 in my Moderate 10-Day Whole Body Wellness Challenge.

Click here to learn more about the Moderate 10-Day Whole Body Wellness Challenge and to download a FREE calendar so you can follow along!

These shoulder stretches and exercises are also great for helping to improve posture, decrease shoulder tightness, and improve overall shoulder flexibility. They are not only great for the shoulders, but they are also great for the neck and upper back.

For this routine, you will need a resistive band, and be close to a door or wall to anchor it.

Let’s begin with a quick 2 minute warm up to help get the shoulder muscles loose and ready to go. Shoulder circles, arm circles, shoulder squeezes, and seated Ts will help the muscles get ready for the routine.

Starting off with standing resistive band exercises is a great way to activate the muscles to help with strengthening and stability. Shoulder flexion, abduction, extension, and scaption with a band will help activate the muscles around the neck to improve stability and decrease pain.

Then going into some full stretches with an upper trap stretch and levator scap stretch will really help improve motion and decrease tight muscles.

Finally, seated rows, shoulder external and internal rotation, and biceps curls with a band are great exercises to work the muscles you have just lengthened and loosened up.

Congratulations on finishing Day 5 of the Moderate Whole Body Wellness Challenge. See you back here for Day 6!

More Ask Doctor Jo Videos:

Dr. Jo's Moderate Whole Body Wellness Challenge Playlist

Dr. Jo's Beginner Whole Body Wellness Challenge Playlist

Shoulder Pain Treatment & Rehab Stretches

Shoulder Pain Top 3 Exercises

Cervical Traction for Neck Pain Relief

Sponsored Content: This video contains paid product placement. Thank you to SunMy Miami for sponsoring this video and providing Doctor Jo with a free Neck Pain Terminator to use. If you purchase products from these Amazon Associate links/ads, Doctor Jo will earn a commission from qualifying purchases.

Click here to get a $4 OFF coupon for the Neck Pain Terminator!

Cervical traction, or neck traction,  is a popular treatment for general neck pain relief and other specific neck pains like a pinched nerve (aka radiculopathy), disc issues, arthritis, and stenosis.

There are some precautions and contraindications to cervical traction, so make sure you check with your doctor or physical therapist before trying it.

Basically, traction gently stretches the neck to help separates the discs and joint surfaces in the cervical spine (neck).

Cervical traction can also help relieve muscle spasms, increase blood flow to injured areas, relieve pain, and help reduce numbness and tingling in the arms.

The folks at SunMy Miami sent me their Neck Pain Terminator to try. It has a unique design with an S-Shape or Z-Shape (depending on which direction you put it) to help relieve pressure through gravity.

Related Neck Pain Relief Videos:

Dr Jo's Neck Pain Relief Playlist

Neck Pain Relief Stretches & Exercises

Day 5: Beginner Shoulder Stretches & Exercises - Whole Body Wellness Challenge

Buy the Shoulder Routine worksheetIt's Shoulder Stretches & Exercises Day in my Whole Body Wellness Challenge for beginners! This real-time shoulder routine is simple, but effective in helping strengthen the shoulders & relieve pain.

Learn more about the 10-Day Whole Body Wellness Challenge and download a FREE calendar so you can follow along.

These shoulder stretches & exercises are also great for helping improve posture, decrease tightness, and improve overall flexibility. They are not only great for the shoulders, but they are also great for the neck and upper back.

Let’s begin with a quick 2 minute warm up to help get the muscles loose and ready to go. Shoulder circles, arm circles, shoulder squeezes, and seated Ts will help the muscles get ready for the routine.

After the warm up, isometric exercises are a great way to activate the muscles, but not make big movements that might cause pain. Shoulder external rotation, internal rotation, bicep curl, and tricep isometrics will help activate the muscles around the neck to improve stability and decrease pain.

Then going into some full stretches with an upper trap stretch, levator scap stretch, and a prayer stretch/child’s pose will really help improve motion and decrease tight muscles.

Finally, shoulder flexion, abduction, and scaption are great exercises to work the muscles you have just lengthened and loosened up.

Congratulations on finishing Day 5 of my Whole Body Wellness Challenge. See you back here for Day 6!

More Ask Doctor Jo Videos:

Dr. Jo's Whole Body Wellness Challenge Playlist

Shoulder Pain Treatment & Rehab Stretches

Shoulder Pain Top 3 Exercises

Day 1: Beginner Neck Stretches & Exercises - Whole Body Wellness Challenge

Buy the Neck routine worksheetWelcome to Day 1 of my Whole Body Wellness Challenge for beginners! This real-time Neck Stretches & Exercise routine is simple, but effective in helping strengthen the neck & relieve pain.

Learn more about the 10-Day Whole Body Wellness Challenge and download a FREE calendar so you can follow along.

These neck stretches and exercises are also great for helping improve posture, decrease tightness, and improve overall flexibility. They are not only great for helping the neck, but they are also great for helping the shoulders and upper back.

Let’s begin with a quick 2 minute warm up to help get the muscles loose and ready to go. Cervical rotation, cervical side bend, neck circles and arm circles will help the muscles get ready for the routine.

After the warm up, isometric exercises are a great way to activate the muscles, but not make big movements that might cause pain. Neck side bend, rotation, extension, and flexion isometrics will help activate the muscles around the neck to improve stability and decrease pain.

Next chin tucks, which are one of my favorites, are both a stretch and an exercise, and it’s great to help reset your muscles if you work on a computer all day or like to game a lot.

Then going into some full stretches with an upper trap stretch and a levator scap stretch will really help improve motion and decrease tight muscles.

Finally, shoulder circles and shoulder squeeze are great exercises to work the muscles you have just lengthened and loosened up.

Congratulations on finishing Day 1 of my Whole Body Wellness Challenge. See you back here for Day 2!

More Ask Doctor Jo Videos:

Dr. Jo's Whole Body Wellness Challenge Playlist

Neck Pain Relief Stretches & Exercises

Real Time Neck Pain Stretches

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