Neck & Shoulder Pain

Physical Therapy for Neck Pain Relief

Physical therapy for neck pain can help relieve pain from a wide variety of neck issues including bad posture. These neck stretches & exercises can help with general neck pain and neck tightness.

First up we have chin tucks. Chin tucks are my favorite exercise and/or stretch for the neck. It does a great job of “resetting” the neck muscles, and stopping forward head posture.

Isometric exercises can also be very beneficial, especially when you are having a lot of neck pain and big movements increase the pain. Isometric exercises activate or contract the muscles without moving the muscles.

The final two stretches are not only great for neck pain, but they can also help with shoulder and upper back pain as well. The upper trapezius and levator scapulae muscles cover the neck, upper back, and shoulder area, so they can cause a lot of neck pain, shoulder pain, and upper back pain when they are tight.

Related Videos:

10 Best Neck Pain Stretches

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How to Use a TENS Unit for Neck Pain

Sponsored Content: This video contains paid product placement. Thank you to Healthmate Forever for sponsoring this video and providing Doctor Jo with a free TS8ABH TENS Unit to use. If you purchase a product from these links/ads, Doctor Jo will receive a commission.

Click here and use code DRJO to get 10% OFF a Healthmate Forever TENS/EMS Unit!

A TENS Unit can be a great tool for helping to reduce and relieve neck pain. In this video, Here are some pad placements to relieve different types of neck pain. 

Some common neck injuries that may benefit from a TENS/EMS unit include things like muscles strains, whiplash, herniated discs, spondylosis, stenosis, and general arthritis.

TENS (Transcutaneous Electrical Nerve Stimulation) is used to help reduce pain and increase circulation. Basically the vibration of the TENS follows the same pathway as the pain pathway to the brain and helps cancel it out. It is a great alternative to pain medication. A TENS uses two or four electrodes with cross currents to surround the area. The deep vibration/massage helps relax the muscles and allow for healing. You should not get a muscle contraction when using TENS.

Healthmate Forever has a wide variety of TENS/EMS Units and pads. The unit I'm using in this video is the TS8ABH.

Related Videos:

Neck Pain Stretches & Exercises

Neck Spasm Stretches

7 Great Shoulder Rehab Exercises

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

Click here to purchase the Tension Toner featured in this video!

There are many shoulder rehab exercises. If you’ve had shoulder surgery, make sure you are no longer on any precautions, and are cleared by your doctor or physical therapist to start these exercises. 

The first exercise is a simple shoulder or scapular squeeze. It’s easy to do once you get the correct technique. Make sure you are using your muscles to squeeze the shoulder blades together.

The second one starts in quadruped. This is great for shoulder stability. By tapping your hands back and forth, your shoulder muscles have to work hard to stabilize the shoulder. If quadruped is easy, you can try them in a modified plank position. If that is still easy, you can do them in a plank position.

The rest of the exercises will be performed with the Tension Toner. It’s a great tool for shoulder rehab and shoulder exercises in general. It’s a great way to use multiple muscle groups at one time. It can give you that extra push in your rehab or workout. The Tension Toner is also great for rehab and working out various other areas of your body.

The third exercise is a bicep curl. Having strong biceps if very important for your shoulder. Make sure to go through the full motion and keep your elbows by your side.

Next will be a shoulder flexion exercise. Then you will do shoulder abduction. When first starting, make sure you only raise your arm to about 90 degrees to avoid impinging your shoulder.

Finally with the band anchored in a door, you will do a shoulder press, and then rows. These are both great exercises to activate the muscles in the front and back of your shoulders.

Related Videos:

Real Time Shoulder Exercise Routine

Top 3 Shoulder Exercises

Real Time Levator Scapulae Stretch to Relieve Neck Pain & Shoulder Pain

Stretching the levator scap can help prevent and relieve shoulder and neck pain and tightness, as well as help relieve headaches.

The levator scap sits at the back and side of the neck.  It helps elevate or lift the scapula (shoulder blade). When we have a lot of tension, sit at a computer for a long time, or drive for a long time, we tend to irritate this muscle. It can not only cause shoulder and neck pain, but it can also cause tension headaches.

Related Videos:

Neck Pain Stretches

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Easy Upper Trap Stretch to Relieve Neck Pain & Shoulder Pain

Stretching the upper trap (or upper trapezius) can help relieve neck and shoulder pain. When we sit for long periods hunched over a computer, we can overwork this muscle, and it can become fatigued and tight.

Related Videos:

Neck Pain Stretches & Exercises

Shoulder Pain Stretches & Exercises, Real-Time Routine

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