This real-time neck routine features easy stretches & exercises that can help strengthen the neck & relieve pain. It can also help improve posture, decrease neck tightness, and improve overall neck flexibility. Buy a worksheet with these Neck Stretches & Exercises:
These neck stretches and exercises 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.
This real-time shoulder routine features easy stretches & exercises that can help strengthen the shoulders & relieve pain. It can also help decrease shoulder tightness and improve overall shoulder flexibility.
Cervical traction is a popular treatment for general neck pain and specific diagnoses like a pinched nerve known as radiculopathy, disc issues, arthritis, stenosis, and a few others.
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.
Doctor Jo shows some simple stretches for neck pain. Remember to be very careful with neck stretching exercises, and make sure you have a proper diagnosis from your doctor.
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.
These rotator cuff exercises are for the supraspinatus, infraspinatus, teres minor, & subscapularis, and many of the muscles around the shoulder. For pain relief & rehab, it’s important to exercise all of these.
Neck pain is one of the most common sleeping pains, but finding a comfortable sleeping position that won’t strain your neck can be tough. Here are some tips to help get your neck in the best position for sleeping.
Neck & shoulder pain often go hand in hand. Many of the muscles in the neck go down into the shoulder area, and when they are tight and weak, they can cause pain in both areas.
Are you looking for quick and effective neck pain relief? Luckily, stretches & exercises are a great way to help relieve neck pain. But with nearly 1,000 videos on the Ask Doctor Jo YouTube Channel, it can be hard to find the best one for you. So for 2025, here are some of my favorite Neck Pain Relief Videos that actually work!
This real-time neck routine features easy stretches & exercises that can help strengthen the neck & relieve pain. It can also help improve posture, decrease neck tightness, and improve overall neck flexibility. Buy a worksheet with these Neck Stretches & Exercises:
