hey everybody it’s doctor Jo, and today
I’m going to show you some physical therapy stretches and exercises for neck
pain. so let’s get started. so the first exercise / stretch is a
chin tuck, and it’s my favorite. I think this is a great one because you can do
it anywhere because it really just kind of helps stretch and work these muscles
in the back and in the front to relax them and get them moving a little bit.
because of a lot of time with neck pain, we end up kind of getting that forward
head posture, and chin tucks really just kind of help reset that. so I really like
to start off with them. so a chin tuck is not tucking down like this, but it’s
really taking your chin and tucking it back behind you. so it’s almost like if
there was a wall behind you, you’re trying to push your head back into it, or
you’re tucking that chin in. so try and keep it level. you don’t want it down, you
don’t want up, you want to be looking straight ahead. and you’re just gonna
take that chin and pull in like that so you could end up getting lots of Chins
right there. and so you’re just gonna hold that for about three to five
seconds and then relax. so again that’s just kind of activating these muscles
that aren’t working when you’re leaning forward and just getting everything
moving how it’s supposed to again. so I would just start off with about five of
them. sometimes I like using your finger as a target. so you can just place it on
your chin, leave it in that spot, and then tuck back, and then again hold it for
that three to five seconds, and then a lot of times when you relax, then you can
see that there’s a little bit of space in between. that just means that you’re
moving that neck back into place and that’s really good for that neck pain
because then that takes all that pressure off the area. so again holding
it for three to five seconds, doing that about five times. you can do this several
times a day, so it’s so easy to do if you’re working, if you’re just relaxing
watching TV, you can do a couple of those. so the next exercises are gonna be
isometric exercises, and what just what isometric means is you’re activating the
muscle, but you’re not really moving the muscles. so if you have a lot of neck
pain, these work great because you’re not really over moving them, but you’re
activating those muscles that start getting some of that strengthening back
in there. so what I like to do is start off with kind of a side bending movement.
this is the movement you’re gonna do, but what you’re really
gonna do is just put your hand on the side, so you’re not making that movement.
you’re just pushing your head into your hand. and the same kind of thing, you’re
going to hold it for about three to five seconds and then relax. I like to
alternate sides because then you just give that side a little bit of a break,
but again you’re trying to take your ear down to your shoulder, that’s the
movement. you want to keep your head and chin kind of in that neutral forward
position, and then go this way. but again you’re just taking that hand and
blocking yourself from do it. so you’re activating these muscles, but you’re not
really going anywhere. and so again a lot of times when you’re really hurting this
is the best way to do it because that quick contraction and then letting go
will relax those muscles a lot. so again three to five-second holds, do five on
each side. and then the next one is going to be a rotation isometric movement. so
it’s the same concept where this is the motion I’m going to be doing, but I’m
preventing myself from doing it. so I’m just turning into my hand doing it for
about you know that three to five seconds. don’t feel like you have to go
with all your force when you’re first doing this. you might just want to do
25-30 percent of a push and sometimes you’ll feel a little pop in your neck
and that’s just your neck self adjusting, so that’s fine as long as it’s not super
painful, that’s okay. but again just kind of turning in towards your hand for
about three to five seconds, and then five on each side. so then we’re going to
go into an upper trap stretch because a lot of times these upper trap muscles
get a lot of trigger points, a lot of pain in them. so getting those stretched
out is a really great thing to do. so the side that I want to stretch, I’m just
gonna kind of sit on that hand. if you’re standing so you can’t sit on it, you can
just make a fist and kind of push down, but what this does by sitting on it is
it keeps that shoulder down because you can stretch it without that, but then a
lot of times that shoulder tends to come up with it and you’re just not going to
get quite as much of a stretch as you really need. so just hand underneath your
leg to keep that shoulder down, and again your heads going to be straight forward
and you’re just going to try and take that ear and stretch it over
towards the shoulder, but keep your head in this position. so it’s not down like
this, it’s not up like this, you’re taking that other hand and just gently pulling
over towards the other side, and you should really feel that stretch through
here. a little bit back in there. you don’t want it to be painful, you want it
just to be slightly uncomfortable. you want to feel tension in there. and so
since this is a full stretch, you’re gonna hold that stretch for 30 seconds
and then do three on each side. so I like to alternate back and forth. some people
just like to do them all on one side and then switch, but I feel like if you give
a little break in between that kind of just helps reset everything. so again
head forward up and over, and just gently pull over to the side and you should
feel a really really good stretch through there. holding it for 30 seconds
and again you can do these a couple times a day just depending on how much
time you have. so the last stretch is going to be a levator scapulae
stretch. and this is the muscle that comes all the way up into the neck and
then comes down and attaches to that scapula or that shoulder blade. and the
reason this one gets so tight is because when we are stressed out, or when we’re
working for a long time specially on a computer, we tend to hunch up like this,
and then we’re overworking that muscle. so a lot of times you get a really big
trigger point right back there right where that muscle connects to that
shoulder blade. so the way to stretch that out is the side you want to stretch,
you’re going to take your hand and just kind of put it on the back of the
shoulder blade there. so you want to try and get your elbow as high as you can.
you don’t have to crank it out there because sometimes that might be a little
uncomfortable, but you really want to try and push it up this way because that’s
gonna hold that shoulder blade down. by bringing your elbow up, that pushes it
down, so you’re going to get a better stretch. so holding it like this and then
you’re going to put your other hand back behind your head, and now this is the key
sometimes people just pull straight down, you want to go at an angle. so
you’re gonna turn your nose towards the opposite knee. that’s the angle that you
want to turn. take your head and stretch it down. so it’s not to the side, it’s not
straight down, but it’s kind of in that angle right there. so I’m looking at that
opposite knee and pulling downwards and then trying to get that elbow up as high
as I can, and you should feel that stretch sometimes all the way up towards the neck down into that shoulder blade. and
so again, since this is a stretch you want to hold it for 30 seconds and then
do three on each side. so then up on this side, hand behind the head, pulling down
towards that opposite knee. and so that’s really gonna loosen up those neck
muscles with the strengthening of the chin tucks and the isometrics, it’s really
just going to get rid of that neck pain. so those were the physical therapy
stretches and exercises for neck pain. I want to give a quick shout out to some
people on my wall of thanks. so thank you Dan, Eric P, Tom T, and Brad H. so if you want to be on my wall of thanks, make sure and
check out my patreon page by clicking on the link up there, and don’t forget to
subscribe by clicking down there. and remember be safe, have fun, and I hope you feel better soon.

15 thoughts on “Physical Therapy for Neck Pain Relief – Ask Doctor Jo”

  1. I LIVE because i found YOU DR. JO!!!
    Thank You so Much. I now help those Just starting to encounter cervical and shoulder distress. I am "SO SMART" ….ACCORDING to my friends And Family…I GIVE YOU ALL THE CREDIT. PS: DOUBLE CERVICAL DISC REPLACEMENT in 2016. PLANTAR FASCIITIS had me on Crutches….NOT NOW!!!!
    If you are New to Dr. Jo….STICK WITH HER!

  2. Doctor Jo, Namaste from Nepal. Can you do video on Physical Therapy for Tibia and Fibula bone broken recovery exercise? Thankyou.

  3. Speaking of necks, back in '14 I had an ACD & F on C-3-4-5. All is well except that daily my "neckbone" gets tight/stiff. When I force my neck (with neck pressure only-no hands) and turn it left or right it "pops" just like popping your finger. My wife says she can hear it popping and does it ever feel like a million dollars afterward. Not sure where in the neckbone it happens, I'm thinking above C3, but just wondering if there is something wrong or if its a sign of something coming up. I have Osteo-arthritis. You're the best!!
    PS: My PT (dizziness) loves that shirt you wore "if at first you don't succeed…try doing it the way your PT told you to do it! LOL

  4. Thank you for this video I need this stringing now because I am on my vacation and those mussels hurt me when I stay out alone time.. I appreciate your instructions very much..

  5. Hi dr how are you
    So on Sunday I did deep tissue massage and now I have pain in my head I did massage before 20 days and usually I do massage every 20 days with the same women who did for me massage I'm 26 years old girl and I start doing massage since 1 year but I have this problem only this time even when I eat I feel the pain in different spots but there is one spot I have more pain I start worrying do you think this is a serious thing and did she did something wrong with me?

  6. Hi Dr I,ll have some problem like neck pain c5 disturbing my head toatly round a round dizzniess problem plz tell me how can I remove this problem

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