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.

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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10 Best Cervical Herniated Disc Exercises & Stretches

Buy cervical herniated disc worksheetA cervical herniated disc is when you have a disc herniation in your cervical spine (or your neck). It can cause pain in your neck, shoulders, arms, and even your hands. These neck stretches & exercises should help.

Chin tucks and isometric exercises like cervical rotation and cervical side bend can help activate the muscles in the neck with little to no movement, and help reset the muscles in the neck.

Cervical extension with a towel is a great way to get specific movement to each segment of your spine. Using the towel helps stabilize one segment while you are moving the others.

An upper trap stretch, levator scapulae stretch, and an anterior scalene stretch are great to help loosen up the muscles all around your neck. If there is less tightness, there won’t be as much pressure on the disc.

Finally, exercises against gravity like cervical side bending, cervical extension, and the cat/dog or cat cow (which can be a stretch too), will help strengthen the muscles to stabilize the area.

Learn how to get on my "Wall of Thanks."

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Shoulder Passive & Active Assisted Range of Motion Exercises

Buy Shoulder Exercises WorksheetSponsored Content: This video contains paid product placement. Thank you to RangeMaster for sponsoring this video and providing Doctor Jo with a free BlueRanger Shoulder Pulley to use. If you purchase this product from these Amazon Associate links/ads, Doctor Jo will earn a commission.
 
 
Shoulder passive range of motion (PROM) & active assisted range of motion (AAROM) exercises get movement back in the shoulder after an injury or surgery. If you’ve had a surgery, make sure you know your precautions. 
 
The first shoulder exercises are for PROM, though it’s really hard to do a completely passive movement when you are awake, but these are the closest you will get. Pendulum exercises and using a pulley are a great way to get motion passively in your shoulder.
 
In this video, I'm using the RangeMaster BlueRanger Shoulder Pulley. The pulley is easy to adjust and has a nice door hanging attachment, or can also be hung from the ceiling.
 

For shoulder AAROM, you can use a table, countertop, or chair to help assist your arm with the movement. You can also use a PVC pipe, cane, or even broom stick to get AAROM as well.
 
Finally, a child’s pose or prayer stretch is another great way to get AAROM or even PROM in your shoulder.
 
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7 Stiff Shoulder Stretches & Exercises

Buy Stiff Shoulder WorksheetStiff shoulders can be caused by a number of things like arthritis, injuries, bursitis, tendonitis, and even after a surgery. Here are my top 7 treatments to help with a stiff shoulder.

The first stretches are a great way to be able to passively stretch out your shoulders. Pendulums and pulleys are some of my favorite ways to loosen up a stiff shoulder and help relieve #ShoulderPain

A great active assisted range of motion (AAROM) stretch, or some might call it an exercises is using a stick, or something like a cane to help with the stretch or movement. You can do shoulder flexion, abduction, and external rotation with this.

The next ones are to help open up the chest with exercises and stretches. Shoulder circles, scapular or shoulder squeezes, and pec stretches do a great job of opening up the whole shoulder and chest area.

Finally, table slides can be done on a table, countertop, chair, or even a ball. These slides get a great stretch, and again are assisted, so you don’t have as much pain. You can do flexion, abduction, and even scaption with these.

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