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.

20-Minute Neck Pain Relief Routine with Real-Time Stretches & Exercises

Buy Neck Pain Relief WorksheetThis 20-minute neck stretching & exercising routine is done in real time so it's easy to follow along. These neck stretches & exercises help loosen up the area & strengthen the muscles for effective pain relief.

The neck and shoulder muscles are often the same groups of muscles, so this stretching and exercise routine may help relieve shoulder pain as well.

This routine starts off with a warm-up, neck side bend, rotation, and shoulder circles. These should help loosen up the neck muscles.

Then beginning with exercises, a chin tuck and chin tucks with shoulder shrugs and shoulder squeezes can not only help with neck pain relief, but they can also help with improving posture in general.

Next, go into stretches after the muscles have been moving with an upper trap stretch, levator scap stretch, and an anterior scalene stretch. These will help loosen tight muscles around the neck and shoulder.

Now, go back to a chin tuck, but add in exercises to the deep flexor muscles with a neck flexion at the same time.

To help with the neck and upper back, a rhomboid stretch is a great combination stretch.

Finally some isometric exercises will help strengthen the muscles without movements that might cause pain. Cervical side bend and extension are great to help get the muscles stronger.

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20 Minute Shoulder Pain Relief Routine with Real-Time Stretches & Exercises

Buy shoulder pain worksheetThis 20-minute shoulder stretching & exercising routine is done in real time so it's easy to follow along. These shoulder stretches & exercises help loosen up the area & strengthen the muscles around the joint.

Start off the shoulder routine warm up to get the muscles ready. Shoulder circles, shoulder Ts, and arm circles are a great way to get the muscles loose.

Shoulder flexion and scaption are a good way to start the routine to start activating the muscles, but still working up to bigger movements.

Then some stretching for the muscles and joint capsule will help relax and lengthen the muscles. Upper trapezius stretch, posterior capsular stretch, and triceps stretch should help free up the shoulder joint.

Next, exercising the rhomboids with scapular squeezes, and then stretching them will not only help with the shoulder, but it will also help with the upper back.

Finally, a D2 PNF (proprioceptive neuromuscular facilitation) exercise and a chest stretch will help open up the chest area as well.

Related Shoulder Videos:

Dr Jo's Shoulder Pain Playlist

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Shoulder Pain Top 3 Exercises

5 Stiff Neck Pain Relief Stretches

Buy stiff neck worksheetA stiff neck can occur when the neck muscles get tight or are not working correctly. These simple neck stretches should help relax the neck muscles and help decrease the neck stiffness.

Starting with a chin tuck is a great way to help loosen up the neck muscles, and it also helps reset the neck muscles that are used most with posture.

Next, stretches like the upper trapezius and levator scapulae stretch do a great job of releasing tension and pain in the neck. These muscles often get overworked when people are stressed.

Finally, an anterior scalene stretch and a neck rotation with an opposite thoracic rotation stretch should help loosen up the neck and the upper back area as well.

Related Videos:

Neck Pain Stretches & Exercises

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Relieve Shoulder Pain from Trigger Points & Muscle Knots

Buy the muscle knot worksheet!The shoulder area is a common place to get trigger points, aka muscle knots. Trigger points are basically when a specific area on a muscle gets irritated and tightens up into a ball or knot. These stretches and exercises may help relieve shoulder pain and soreness from muscle knots and trigger points.

Starting off with shoulder circles and shoulder (or scapular) squeezes will help get the muscles moving and warmed up.

Next, stretches like the upper trap and levator scapulae stretch will help relax and loosen up the muscles to help release the knots.

Finally, if the stretches are too difficult or maybe you are on precautions to not do those movements, a ball can be used to put pressure on the trigger points directly. A little pressure goes a long way, but too much could irritate it more.

Related Video:

10 Best Trigger Point & Muscle Knot Stretches

Trigger Point Release

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