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.

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

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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

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

Shoulder Pain Treatment & Rehab Stretches

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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