Neck & Shoulder Pain

Hi, I'm Doctor Jo, a licensed 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.

Top 7 Shoulder Pain Treatments

Sponsored Content: This video contains paid product placement. Thank you to Easy @ Home for sponsoring this video and providing Doctor Jo with a free EHE009 TENS Unit to use. If you purchase this product from these links/ads, Doctor Jo will receive a commission.

Click here to purchase the Easy @ Home TENS unit featured in this video!

These general shoulder pain stretches & exercises can help relieve shoulder pain and tightness. If you’ve had a surgery or are on precautions, these might not be right for you.

Starting off with some easier shoulder stretches and exercises will help loosen up the shoulder area and decrease the pain. Pendulums, scapular squeezes, and shoulder circles do a great job of getting the muscles moving, but in a fairly pain free way.

Another shoulder pain treatment is using a TENS unit. The folks at Easy @ Home sent me their EHE009 TENS Unit. What’s great about a TENS unit is you can use it while exercising to help control the pain.

The next shoulder exercises are a little tougher, and they focus on some of the muscles around the scapula. Since there are so many muscles that attach to the scapula, if it’s not working correctly, it can cause a lot of shoulder pain.

The last exercises are lat pulldowns/squeezes, snow angels, and plank plus, and they are great scapular stabilization exercises.

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Sponsored Content: This video contains paid product placement. Thank you to BioMed DB Design, LLC for sponsoring this video and providing Doctor Jo with a free Sunny Bay Extra Long Neck Wrap to use. If you purchase this product from these links/ads, Doctor Jo will receive a commission.

Click here to purchase the Sunny Bay Extra Long Neck Wrap featured in this video!

Neck pain is often caused by weak neck muscles. Here are some of my favorite neck strengthening exercises to help relieve neck pain.

People often ask about warming up muscles before exercising or stretching. This is a good idea to get the muscles loose and warm before your workout. When you can’t do a cardio movement to warm up the muscles, you can use a heat wrap for 10-15 minutes before you start. You can also use a cold wrap or ice afterwards to calm the inflammation back down. BioMed DB Design, LLC makes a great neck heating wrap that can do both.

Once you are warmed up, chin tucks are a great neck exercise and stretch. They not only work the muscles around your neck, but they also “reset” them when you have bad posture.

The next three neck exercises are using a resistive band. Neck or cervical sidebends, cervical rotations, and chin tucks with a band are a great way to strengthen your neck muscles.

Finally, doing a chin tuck with neck or cervical flexion will help work those deep flexor muscles.

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Sponsored Content: This video contains paid product placement. Thank you to BioMed DB Design, LLC for sponsoring this video and providing Doctor Jo with a free Sunny Bay Hands-Free Neck Wrap to use. If you purchase this product from these links/ads, Doctor Jo will receive a commission.

Click here to purchase the Sunny Bay Hands-Free Neck Wrap featured in this video!

Neck pain is often caused by tight neck muscles. Here are some of my favorite neck stretches to help relieve neck pain.

People often ask about warming up muscles before exercising or stretching. This is a good idea to get the muscles loose and warm before your workout. When you can’t do a cardio movement to warm up the muscles, you can use a heat wrap for 10-15 minutes before you start. You can also use a cold wrap or ice afterwards to calm the inflammation back down. BioMed DB Design, LLC makes a great neck heating wrap that can do both.

The first three neck pain stretches are for you upper traps, your levator scap, and your anterior scalene muscles. The muscles can get really tight when you are working at a computer or gaming for long periods.

Next, chin tucks are a great exercise and neck stretch. They not only work the muscles around your neck, but they also “reset” them when you have bad posture.

The final neck stretch is called SNAGs. By using a towel to help “hold” segments of your vertebrae, you can get a great stretch at specific levels of your cervical spine.

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Physical Therapy for a Stiff Neck

 

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Click here to purchase an MD Body Shaping Tank Top!

A stiff neck can be painful and hard to move. These physical therapy stretches & exercises for neck stiffness should help relieve the pain and tightness.

The first movement to help with a stiff neck is a chin tuck. These are a great way to reset your neck muscles, and get your head back into a good posture.

The next few movements you will use a towel to help you stretch. SNAGS (Sustained Natural Apophyseal Glides) help mobilize the neck, and work great when you have neck stiffness. You can also use the towel for chin tucks with extension movements, and chin tucks with head turns side to side, or cervical rotation.

The last two stretches are for your levator scapulae and your upper trapezius. Both of these muscles hold a lot of stress, and can make the neck very stiff when they are tight.

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5 Best Cervical Stenosis Exercises & Stretches

Cervical stenosis, or spinal stenosis of the neck, is a common cause of neck pain. Basically it's a narrowing of the spinal canal in the neck area or upper part of the spine.

Cervical stenosis puts pressure on the spinal cord or the nerves in the neck causing neck pain.

The first set of exercises for cervical stenosis will combine isometrics with active range of motion (AROM). Isometric exercises are a great way to activate the muscles without movement. This will also help with relaxing the muscles to get more movement, so adding the AROM afterwards really helps gain motion.

Next are chin tucks. These are one of my favorite exercises/stretches for neck and shoulder pain. They also help with posture to “reset” the neck muscles, and decrease painful spasms.

Finally you will do full stretches of the upper traps, levator scapulae, and anterior scalenes. All these muscles around the neck are very important in proper movement. Also, when they are tight, they can cause a lot of pressure on the cervical spine.

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