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.

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

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.

Related Neck Videos:

Dr. Jo's Neck Pain Relief Playlist

10 Best Neck Exercises for Neck Pain Relief

Neck Pain Stretches & Exercises

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