hey everybody it’s your personal trainer
coach Kozak and I’m Claudia and this is our 8 Min Neck Stretches for Neck Pain Relief Exercises you can
perform these neck stretches daily for pain relief the only thing that you’ll
need for today’s workout is either a band or a towel all right let’s get
moving we’re going to start with some active neck rotations so for all these
moves that we’re going to do today Claudia and I are going to demonstrate
them standing but if you prefer you can also do them from a seated position all
right so we’re going to start with the active neck rotation we’re starting with
our head looking forward good posture now we’re slowly going to rotate to the
right and return back to Center we’re going to do five nice controlled full
rotations and every time you do this rotation I want you to try to get a
little bit more of a stretch every time keep your shoulders down and relaxed and
then back to Center on this fifth and final one I want you to hold for 10
seconds feel a nice stretch again all these stretches we’re going to do today
I want you to take it to the point where it feels good and not where it starts to
hurt three two one zero back to Center excellent okay let’s go the opposite
direction now full rotation and again that usually
ends up being about 90% of what you’re capable of that last 10% sometimes it
could you can get there but it’s you’re not going to get there without knee pain
so we don’t want you to have pain so I decide nice and control a little more
movement on everyone has to one more on this last one hold good full 10-second
hold again feeling that stretch nice and controlled breathing and we’re going to
hold this 1 4 3 2 1 0 good coming back to Center next we’re going to do a
active side Bend and so this time it’s really important you keep your shoulders
relaxed and down we’re going to take your ear and act like we’re trying to
touch it our ear to our shoulder but don’t bring your shoulder up to it
instead we’re just bending over at the neck no shoulder movement shoulders stay
nice and relaxed and feel that stretch on the side of your neck and we’re doing
the same thing we’re going to go 5 last on a half full ones and the last one
hold feel that stretch again keep those shoulders relaxed I know it can be
tempting to bring that shoulder up but don’t do it let’s hold this one 4 3 2 1
and back to Center excellent ok let’s hit the opposite side now again nice
full range of motion and you know depending on where you have your
stiffness and your tightness some of these may be easier some of them may be
harder feel free to customize this routine for your needs last movement
right here last one we’re holding for 10 seconds good again just hold and breathe
shoulders stay relaxed all that stretches just in your neck
and let’s hold this one four three two one zero backup excellent all right next
what’s going to a next flexion so again starting with good posture head looking
straight ahead now let’s bring that chin down into our chest and back to square
five full rotations on this one being sure to breathe beyond your neck loosen
up just a little bit with every rep good all right it’s at this last one and hold and so our intent was for you to come
back get a little bit better every time relieve that pain a little more get a
little looser this routine can be repeated anywhere
from three to five times per week let’s hold four three two one zero return back
up I feel that went down my back yes yes well again wherever your Titans go
you’re going to do come home so let’s move on to some neck extension so now
keeping that good forward head posture let’s bring that chin up to the sky
looking back and back to square again we’re going five full rotations good
posture shoulders stay relaxed and down no turkey jerky motions on this one
stander control excellent breathe and let’s hit that last one and let’s hold
for 10 seconds good thank you sure to breathe don’t hold
your breath three two one zero back to square x one okay so we’re going
to need that either that band or that towel that we told you were going to
need at the beginning I’m going to use a band cloud he’s going to use the towel
next we’re going to do a scalene stretch so I’d like you to hold your band bacala
just behind your back with your hands real nice and close together I’d like
you to drop your right shoulder as far down as you can’t commute left shoulder
square normal drop that right shoulder now we’re going to do similar what we
did earlier with that side Bend where we try to bring that left ear to our
shoulder again this shoulder stays relaxed don’t bring this one up driving
that right shoulder down as we take our head to our left feel that stretch this
one it’s just the hold we’re not doing the active rotation at the same time
just a 10-second hold in total so let’s go four three two one zero
good let’s switch it up hit that opposite side now so drop your left
shoulder as low as you can turn that right shoulder square and it’s kind of
funny and hard to do it’s called a scalene stretch and now bring that right
ear best you can to your right shoulder your scalene is here that front of the
neck that front side of the neck feel a good stretch let’s hold this one four
three two one zero and relax good I was tight on me okay so we can set your band
or towel down for the next one we’re going to do an elevator scapula stretch
for this one let’s go ahead and take your right hand place it up onto your
right trap or up your by your by your neck to that elbow in now with your
opposite side hand I’d like you to go ahead and go and reach behind your head
we’re going to pull your head down your chin down and at the same time we’re
going to pull down to the opposite direction so it’s down into the left
so not just straight down not to the left but there on it to the left look we
pulling that chin toward your your left leg good do that stretch keep that hand
on your trap if you can if you need to you can move it here and against just a
static stretch we’re just holding on this one and let’s hold this one four
three two one zero and relax shake it loose and let’s hit that opposite side
now so opposite side arm on that trap right arm comes up over your head pulls
down the top of your head until my left sides a little play day that’s it like I
said perfectly normal to have one side tighter than the other definitely to do
both sides just gonna sleep on my left side just sides really tight on me
Matt’s definitely one major cause of neck stiffness and neck pain and let’s
hold this one four three two one zero actually excellent work everybody I hope
you enjoyed this routine and if you did you’ve been working out with this for a
while you’re starting to see some results we please encourage you to go
check out our patreon page where you can find out more about how you can support
our mission of keeping these great workouts free and if you did enjoy this
workout today we ask that you please give this video a big thumbs up and
subscribe to our YouTube channel that way you are notified and you never miss
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you are on facebook Instagram snapchat Twitter did I miss one probably but
wherever you are we are going to come finder we want to connect with you thank
you so much for giving us the privilege working out with you today I’m coach
Kozak and I’m Claudia and we will see you at your next workout

100 thoughts on “8 Min Neck Stretches for Neck Pain Relief Exercises”

  1. πŸ™ Please help us spread the word by telling your friends and family about us!
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  2. I appreciate your videos a lot!!! I was not sure if it was elevator scapulae or levator ? According to the free dictionary they are synonyms. English is my second language. Which one is more used ? Thank your for the exciting and organized performance.

  3. 😱 It works like Magic!!!
    I had terrible neck pain for last couple of days. Just made a random search in YouTube! Got this video! I did it all while sitting on my bed.
    Just gave it a try… And OMG! Its magical.
    Thank you so much Coach, for gifting me a Good Night's sleep πŸ˜‡
    πŸ‘πŸ‘πŸ‘ & Subscribed!!! ❀❀

  4. So my question is Does this increase neck flexibility, I'm trying to learn how to dance. So, I'm sure that you guys might know that move where you take your head left and right(The head Isolations).
    Will this help me improve in doing that that, All these years I've been tight due to sitting in front of computer. And I never knew that there is workout in your channel on neck.
    I'm glad that I found this, Being doing it for a while but not it doing constant enough to see a change. But I'm sure It will bring a change Cuz……… It's from Coach himself So, This should work. But I want to know if this will help me improve in that particular area that I was talking about.
    I would be grateful if you guys answer my question.

  5. Great workout! I've been doing it at my desk during breaks from writing on my computer. It includes stretches recommended in the past to me by a physiotherapist so Coach clearly knows his stuff. And I love how Coach and Claudia do the reps along with you, unlike a lot of PT videos on here.

  6. Great! My stiff, sore neck feels better already after just one viewing! I'm going to watch some of their other stuff too.

  7. Hey Coaches! I was wondering if you could do efficient workouts without any equipment. I was wondering because I have none.

  8. In the beginning of the video you mention that these can be done daily for pain relief. In the middle of the video you say these can be done anything between 3 to 5 times per week. These 2 contradict each other. Can you clarify which one is correct?

  9. My neck was really bothering me today – I did your stretches and feel better. I will do these for the next few days – thank you so much!

  10. Thanks a lot guys. A little while ago I was having a bad pain in the neck. I searched and I luckily you man. Thanks again. It immediately solved my pain.

  11. As marketer I sit almost 12-14 hours behind the computer and now that I grow older starting to effect my neck and shoulders and only did this a couple times and already feel more lose.

  12. I have been experiencing neck and shoulder pain but after one session of this neck and also the shoulder exercise, my neck feels relieved of pain

  13. I have a pinched nerve in my neck and I can never get the pain to stop. I did this and my pain is gone for now!!! I'll be doing this quite a bit

  14. Thank you for the advice for my neck pain during my absence workouts! Just did this neck stretch and it felt great! Especially those last two stretches! You two are awesome! πŸ’ͺ😁

  15. It would be awesome if you guys could do a scoliosis stretches video. I have so much pain in my neck and traps that although that video helps, it’s not enough anymore :/

  16. Thanks a lot. A fan from Morocco πŸ‡²πŸ‡¦ this is exercise helped me today with my nick stiffness

  17. First you said these exercises can be done daily, later you said 3-5 times a week. Please tell me which is correct.

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