Neck & Shoulder Pain

Hi, I'm Doctor Jo, a licensed 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.

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

Tension Headache Relief Stretches & Exercises

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

Shoulder Internal Rotation with a Weight for Shoulder Mobility

Shoulder internal rotation with a weight is a great way to help increase shoulder mobility.

To perform Shoulder Internal Rotation with a Weight:

  1. Lie down on your side with the arm you want to exercise on the ground. Bend your elbow about 90 degrees and keep it close to your body.

  2. Using a weight, bring your hand up from the floor to your stomach, and slowly come back down.

Looking for new HEP software? Prescribe this and other great stretches and exercises to your patients as part of their Home Exercise Program with a FREE HEP Builder account.

Shoulder External Rotation with a Weight for Shoulder Mobility

Shoulder external rotation with a weight is a great way to help increase shoulder mobility.

To perform Shoulder External Rotation with a Weight:

  1. Lie down on your side with the arm you want to exercise on top. Bend your elbow to about 90 degrees and keep it close to your body. Using a weight, start with your arm at your stomach.

  2. Then slowly rotate your arm up about parallel to the ground and then slowly come back down.

Looking for new HEP software? Prescribe this and other great stretches and exercises to your patients as part of their Home Exercise Program with a FREE HEP Builder account.

Pages

 


DISCLAIMER: The videos, posts and comments contained on this website are not medical advice or a treatment plan and are intended for general education and demonstration purposes only. They should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this website to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained on this website. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this website’s content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this website is at your sole risk. 

AFFILIATE LINK DISCLAIMER: This site contains affiliate links and ads to purchase various products. When you click on links and ads to various merchants on this site and make a purchase, this can result in this site earning a commission. Affiliate programs and affiliations include, but are not limited to, the Amazon Associate Program.