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

Neck Pain Relief Stretches & Exercises

Real Time Neck Pain Stretches

You May Also Enjoy These Videos

Frozen Shoulder Stretches
Frozen shoulder, which is technically known as adhesive capsulitis, is a condition that causes stiffness and pain in your shoulder joint from adhesion build up.
Tension Headache Relief
Stress is a common cause of tension headaches. Here are some of my favorite stretches & exercises for relaxing the neck and shoulder area to help provide relief.
Neck Position While Sleeping
Neck pain is one of the most common pains from sleeping improperly, but sometimes it can be tough to find a comfortable sleeping position that doesn’t cause neck pain.
Cervical Spondylosis Stretches & Exercises
Cervical spondylosis can cause achiness and soreness as well as decreased motion in the neck. These stretches and exercises may help relieve the symptoms.
Cervical Spondylosis
Cervical spondylosis is a general term for the wear and tear of the spinal discs in the neck as we age. As the discs degenerate, signs of osteoarthritis develop. This can cause achiness and soreness as well as decreased motion in the neck.
Shoulder Pain Relief
These 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.
Pinched Nerve
A pinched nerve (or cervical radiculopathy) is basically when the nerve coming out of the spine gets irritated at the nerve root. This can cause pain and weakness going down into the arm. These exercises should help.
Shoulder Pain Relief
Shoulder pain can be caused by tight muscles, especially when we have bad posture. Here are 3 of my favorite shoulder stretches to help relieve pain in the shoulders, neck, chest, and the upper back area.
Neck Pain Relief
These neck pain stretches are done in real time, so follow along if you want. They may help with general neck pain, neck spasms, tension headaches, or even that ole crick in the neck.

Page 1 of 3