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.

Neck Pain Relief Stretches - 5 Minute Real Time Routine

Buy Neck WorksheetThese neck pain relief stretches are great for helping to relieve general neck pain and neck stiffness. The neck stretches are done in real time, so they are easy to follow. 

In general when stretching the neck, you should hold most stretches for 30 seconds, and do them 3 times. Sometimes you might not have enough time to go through your whole routine, which can be time consuming. If you are in a hurry, still hold the neck stretches for 30 seconds, but do less reps.

A quick warm up will help warm up and loosen the neck muscles to help get them going.

For the neck stretches, starting off with an upper trap stretch, a levator scapulae stretch, and an anterior scalene stretch will help relieve a lot of neck pain.

Next up is chin tucks. You don’t need to hold these for the full 30 seconds, but you can do several 5 second holds throughout the time.

Finally, to help stretch at specific segments of the neck, you can do SNAGS (sustained natural apophyseal glides) with a towel for cervical rotation. It’s also a great way to help mobilize the neck as well.

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Shoulder Pain Relief Stretches – 5 Minute Real Time Routine

Purchase Shoulder WorksheetThese shoulder pain relief stretches are great for helping to relieve general shoulder pain and shoulder tightness. The shoulder stretches are done in real time, so they are easy to follow.

In general when stretching the shoulders, you should hold most stretches for 30 seconds, and do them 3 times. Sometimes you might not have enough time to go through your whole routine, which can be time consuming. If you are in a hurry, still hold the shoulder stretches for 30 seconds, but do less reps.

A quick warm up will help warm up and loosen the shoulder muscles to help get them going.

A great way to stretch the shoulder is by stretching out the joint capsule. You can stretch the posterior capsule or a cross arm stretch, and you can stretch the inferior capsule with a triceps stretch.

Also, stretching some of your rotator cuff muscles, like the subscapularis may help relieve the shoulder pain. If going into external rotation of your shoulder is painful, you can modify this stretch.

Finally, a chest or pec stretch and an upper trap stretch will help the shoulder and neck areas.

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Don't Crack Your Neck! Try these Neck Exercises & Stretches Instead

Buy Neck Cracking Alternatives WorksheetPopping or cracking your neck may provide temporary neck pain relief, but it's probably not fixing the issue that's causing the pain. These neck stretches & exercises target the muscles that often cause neck pain.

Start off with isometric neck exercises. Cervical side bending, rotation, and extension isometrics will help strengthen and relax the neck muscles.

Chin tucks are one of my favorite exercises, and it also stretches the neck muscles as well.

After you do the neck exercises, neck stretches will help keep the muscles loose and relaxed so you don’t feel the need to crack your neck. The upper traps, levator scap, and scalane muscles are the main ones around the neck that will cause pain and tightness.

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Relieve Neck Pain with These 5 Treatments

Sponsored Content: This video contains paid product placement. Thank you to BioMed DB Design, LLC for sponsoring this video and providing Doctor Jo with free hands-free neck wraps to use. If you purchase products from these Amazon Associate links/ads, Doctor Jo will earn a commission from qualifying purchases.

Click here to purchase a Sunny Bay Hands-Free Neck Wrap!

You can often get neck pain relief by stretching out the muscles around the neck that hold a lot of tension. These treatments may help relieve general neck pain & other pains in the neck like tension headaches. 

The first two stretches to help with neck pain relief are an upper trap stretch and a levator scapulae stretch. They are both great ways to help get rid of your neck pain.

Another great way to help reduce neck pain is using heat and cold therapy on the neck and shoulders. The folks at BioMed DB Design, LLC sent me their Sunny Bay Hands-free neck wrap which can be used for both heat and cold.

Finally, some gentle exercises will help strengthen and reset the muscles in the neck area. Chin tucks to a great job of both strengthening and stretching the neck area. Isometric cervical side bend exercises are a good way to strengthen the muscles without having to do the movements that might hurt.

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