NECK PAIN GONE! Daily Stretches For Neck Tightness And Pain
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- čas přidán 2. 06. 2024
- Simple yet incredibly effective exercises to eliminate neck tightness and pain! Presented by a physical therapist, this daily stretching routine will improve your neck mobility, decrease tightness, and help with your neck pain. Click SHOW MORE to read more!
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(Time markers for each exercise are included below for your convenience!)
Neck tightness often leads to neck pain… and many times they both show up together!
Whether it’s due to an accident or injury (whiplash, sports, etc) or it came on gradually over time (desk job, poor posture) neck pain is annoying, painful, and can often be debilitating.
In fact, neck tightness and pain is one of the most-common complaints that I see in my physical therapy clinic.
Fortunately, not all hope is lost! The right stretches can help to eliminate your neck pain and make you to feel better!
In this video, I’m demonstrating four of my favorite stretches to help eliminate neck tightness, increase your range of motion, and ultimately help you to feel better. I’ll even include a BONUS fifth exercise that will help not just treat your tight neck symptoms, but actually addresses the cause of your pain to help improve your condition.
It’s important to remember that your neck moves in three planes of motion. It can move forward/backward, it can move side-to-side, and it can rotate left and right. You may have good mobility in one or two of these motions, but be totally limited in the other!
It’s crucial that you stretch in each one of these movement planes in order to maximize your results and decrease your neck tightness and pain.
Of course, as with any health/wellness routine, consistency is key with these neck stretches! Come back and perform these day after day, week after week, and I know you’ll see the improvements you’re seeking!
PLEASE NOTE - the exercises presented in this video are for educational purposes and are not intended to be treatment for your specific neck condition. If you have any numbness or tingling down your arms they may not be the best exercises for you. Furthermore if any of these exercises causes pain I encourage you to stop and consult a local physical therapist or other professional for help.
DAILY STRETCH ROUTINE FOR NECK PAIN
0:00 INTRODUCTION
1:00 CHIN TUCKS (SUPINE)
2:06 CHIN TUCKS (UPRIGHT)
2:46 EAR-TO-SHOULDER (TRAPEZIUS) STRETCH
3:53 SMELL-YOUR-ARMPIT (LEVATOR SCAPULAE) STRETCH
4:46 NECK ROTATION STRETCH
6:44 POSTURAL CORRECTION
HOW OFTEN SHOULD I STRETCH MY NECK?
For maximum outcomes the exercises in this video should be performed 2-3 times daily. Keep in mind that stretching should be very comfortable and none of these should cause you any pain.
I hope these exercises helped you out! If so please leave your THUMBS UP to LIKE the video and if you haven’t done so already SUBSCRIBE to my channel and TURN ON YOUR BELL NOTIFICATIONS so you never miss a new video from me!
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First time I ever comment on CZcams since I was born. Thank you for helping me heal I waited couple of days to see if it work,and it has work. This is amazing. Keep up the good work. You deserve my first comment ever. 🤝🙌👍👏👏👏👏👏👏👏
Oh, I love to hear this! Thank you so much for commenting!
can u help me.. please... m tired and scared...
@@toneandtighten ppooopop0l
There's so much pain in life....
I was born yesterday and this is my first comment lol
You are awesome my first knee pain is gone now working on neck pain
Started cricket at 39 but you will lead me to pro for sure and really appreciated your videos immensely helpful tips
Very helpful! These stretches feel amazing. You’re amazing.
I'm so glad these things help you and feel good, Raul! Thanks for your support and your kind comment... it means a lot to me!
Thank you so much, my own orofacial physiotherapist here in the Netherlands has given some of these excercises, which are very useful! It's so great to see these seemingly simple but very affective excercises online, so I can practice this daily!
Thanks for the amazing exercises; my neck pain is gone within 3 days after being in agony for a while👏👏
You are welcome! That is wonderful news!
I did these exercises this morning and I will do them again this evening. It feels so good to stretch! I really appreciate you sharing your skill set with all of us
I am so glad you are finding these helpful and thanks for commenting!
Best exercises
These are wonderful exercises for treating the symptoms and the cause!
Excellent! Thank you! The day after dragonboat practice my shoulders and neck are so tight and this really helps.
Amazing exercises. I’m sharing your link with my friends!
Thank you so much, Marilee Crowell! I hope these things help you, and thank you so so much for sharing the link! That really means so much to me. 🙏🏼
This is just great, thank you. I can feel the relief after first excercise. Thank you!
You are welcome, Lucie!
Thanks Doc, top stuff, much appreciated
Really great and simple execises! Thanks
Thank You thank you thank you for helping us during such a stressful time. I love your channel! Sending best wishes and success to you. 😊🤗
You're very welcome, Kandie 4 you! I know this is a hard time for many people and I hope they help you! Thanks so much for your kind comment.
I have seen these exercises on several CZcams channels; however, the way you explain them is so amazing. The illustrations and techniques are top tier. I have only did it once and SO much relief already . The bonus at the end was great and that was a new one for me. Thank you so much!!
You're very welcome! I appreciate the kind comment!
I tried the exercises just as you were speaking my stiff neck feels so much better . I’m going to teach my husband ! thanks for sharing with us !! Had to subscribe
I'm so glad to have found your video. I did these tonight and I already feel relief. I will continue to do them consistently! Thank for the well made and informative video. You are a great teacher. Will check out your other videos!
You're so welcome, Maiesha Akhand! I am glad you are finding these effective and thank you for sharing.
Did the neck stretches this morning before work because my neck was so stiff. I got instant relief. Thank you. You’re wonderful.
That is wonderful news, Raul! I am so glad these worked for you and thanks for sharing!
I'm following your instructions at the moment and I can already see and feel that these exercises will help me get rid of the pains I've been feeling for ages. Thanks so much.
Wonderful news, Carol! You are very welcome!
Wow! This is what I needed. So happy You showed up on my feed. Cant wait to start feeling good and learning everything! Look forward to feeling pain free again!!
Awesome! Thank you!
WONDERFUL EXCERCISES
Thanks so much! I hope they help!
Thank you so much for this. Starting to feel relief after years of neck trouble.
You're most welcome!
Thank you and these are what I should incorporate in my daily activy , as I have started with the illustrations of my children's book.
Yes, absolutely! These will be a great addition to your daily routine.
Love these stretches helping my neck RIGHT NOW
Great news! I am glad they are helping and thanks for sharing!
Your videos are very helpful. I appreciate how you get right to the point and don’t waste my time. Thank you!
You're very welcome!
Thank you. I like how the exercises were explained.
You're welcome! I am glad you found this video informative and I hope the stretches help!
Thank you I am new to the channel really enjoying your videos. This is super helpful especially now sitting more than ever working from home. I will definitely pair this with your posture videos I found. Hopefully doing this consistently will alleviate the pain which is located on the right side. This is a great start. Thank you.
I'm thrilled you found me, Antonio! I'm happy that these exercises offered you some relief and hope to be able to continue to help you. Thanks for commenting!
You are sooo clear and no unnecessary talking ,thank you.
You’re welcome 😊 I am glad you enjoyed this video.
Thank you so much ! Sooo helpful !
Very usefull streches, the best ones I've seen here, thanks a lot 🙏🏻🙂
Happy to hear that!
Ear to Shoulder with over pressure really sorted out my neck discomfort. Years of discomfort sorted in 3 sets of day 1. This is day 3 of the stretches and I have more energy. Its crazy. Diet has not changed, cardio the same, though its improving as a result of the sleeping better.
I am even struggling to wake up in the morning, it feels like I took sleeping tablets, though I have not taken any sleeping aids. Nice feeling though. Who doesn't want to sleep a bit longer each morning?
Thank you so much for being a caring human being and sharing your knowledge to truly help someone. This truly helped my neck and shoulder pain. God bless you!
You are so welcome!
Thank you, these are great exercises. Some are new for me and some are improved versions of what I did on my own. I will be adding these to my routine.
You are so welcome!
Of topic question:
I see you do a lot of health and fitness related videos which is amazing as i have used many of them the help myself. Thank you for that.
My question is...... Do you have any remedies or daily routines that you use in your daily life?
I do this every month for 3 days straight and the pain is gone for another month or so. Thank you so much for this video!❤
Great to hear! You are welcome!
Thank you such a great relief since I'm suffering from pain and tightening in the neck. God bless you you're such a blessing.
You are welcome, Theresa! I am so glad these stretches have provided some relief for you!
Fantastic content as always. Easy to follow and understand. Aced it as usual Doc! Appreciate your wonderful work. Thanks a ton.. Keep em coming👍
You are so kind, Binny! Thank you for your kind words!
Man, you were born to do what you do. You explain things in such a simple, fast and effective way while keeping easily understandable!
Hats off to you and thanks, I’ll be trying these myself as I’ve tweaked something in my neck rock climbing.
You are so kind! Thank you!
@@toneandtighten more than welcome!
Have a good one.
Thank you so much for these, I could hardly move my neck, these stretches are helping!!
You are welcome, Becky! I am so glad these were helpful!
Wow! I have been having some chronic neck pain for the last couple days. It surprising what little movements like this can do to make a real difference. Thank you for making this informative and very helpful video that truly alleviated almost all of my neck pain! :) will be doing these 2-3 times a day.
You are very welcome! I am so glad these stretches have helped!
Absolutely wonderful and so helpful!!!
Glad you think so!
That pillow case stretch 😍 felt amazing 🤩
I am so glad that stretch helped, Roxy! Thanks for sharing!
been trying for weeks to get help with the neck and this pillow case is the first thing that helped, cheers.
Thank you God ,Thank you Sir, I full of gratitude with your service, since I had a neck pain past 8 years, I have a lot of medicines the past years till the December 2022, but I have never expect last one week I followed your exercises since 1 week only, what a miracle pain 99% reduced me thanks a lot Sir...Thank God...THANKS TO YOU ..I always Grattitude With you sir...
Wounderful explain
Thank you so much for these stretches. I have serious neck pain and these stretches really helped.
You're so welcome, Tami! I am so glad these stretches were helpful for you!
Thank you. felt immediate relief with these stretches!
Wonderful news, Lisa! I am glad to hear that and thanks for sharing!
I really had to take the time out to thank you for sharing this video. I did the exercises just once and I could feel the difference in my neck. I will continue to do them, I feel relieved 😊thanks Doc🙏🏾
You're so welcome!
FINALLY SOMEONE WHO EXPLAINS the chin tuck in DETAIL! And the foam roller exercise I was trying to do on a difficult not big enough for my height foam roller; it was SO painful!
I hope these stretches help and thanks for commenting!
The chin tuck can be described wrong and make it hard to do and he did explain it great!
Thank you so much. These exercises broke a headache immediately this morning. Will keep doing them
You're so welcome! So glad they worked so quickly!
The "Cervical Rotation (Pillowcase)" stretch is excellent!
I feel so much better after just one time, and will surely continue to do these daily!
Great news, Kathleen! Thanks for sharing!
I have C- Spine and LS Spine stenosis. I follow my physical therapist advice. I have been also following your channel on the you tube. Thank you .
I’m a retired infectious disease doctor and I do everything very carefully and scientifically. Thank you for your great videos. Please continue your good work.
Helpfull stuff like this truely deserve appreciation. Keep it up, you are helping in real sense.
I appreciate that!
Neck to side stretch: I've been told not to push my lower ear towards my shoulder, but to lift the upper ear as high as possible and tilt it as far as possible to the opposite side (the down ear side). It may look the same, but it extends, rather than compresses, the neck and feels much better to me.
Working from home has unfortunately increased neck pain by the end of the day so thank you for sharing! These were great after 8 hours of work 👍
Oh I'm so glad these helped ease some of the pain, Crystal! I know a lot of people are in your same situation. Not sure if you've seen this one... but whenever I get desk job neck pain in my clinic addressing the workstation is always the most effective thing we do: czcams.com/video/x12GnuV9Qgw/video.html Hope that helps!
Put your desk chair lower so you are not looking down as much. It helped me.
Straight forward and simple. Thanks for doing this
My pleasure! Hope it helps!
Thank you for your excellent explanation of such helpful exercises, I'll incorporate them in my daily exercises. Thank you!
You are very welcome, shieda sadeghi! I hope these stretches are beneficial for you!
Thank you so much for this video! I have had neck & shoulder tightness and back issues for the past yr. I am turning 60 soon and have had poor posture all my life. I now know, my poor posture has caused these ailments. So I so appreciate these stretches!
Posture is honestly the most-common cause of neck pain that I encounter! Not sure if you've seen this playlist yet, but these exercises are SUPER effective: czcams.com/play/PLT4Yite3Tx5m3uBvRvmctvbYUjHx3-o7Y.html Hope that helps!
@@toneandtighten Thank you so much! I will check it out! I love your channel! I am a new subscriber👍💗
Wholey crap I’ve been suffering from neck pain for years and I’m only 23 this video instantly let me turn my head far left and I’m honestly so thankful I feel great
I feel you bro
Exactly what is needed!
Happy to help!
Thank you so much for sharing your knowledge. I’ve been suffering for neck pain for 2 weeks. And these excercise was amazing . Thanks again . God bless.
You are so welcome, Elly! Glad they helped!
I did not know of the pillowcase stretch! I'll add that to my routine. Thank you for another amazing video!
It's one of my favorites for sure! Hope it helps and thanks so much for commenting!
Absolutely brilliant set of exercises. These have been a life saver. Thank you so much for sharing. God bless you.
You are very welcome! I am so glad you are finding these effective and thank you for sharing!
Thank you for the exercise demos. They work great. 👍
You're welcome! I am so glad you found them helpful!
Thanks man! I've been having neck issues lately ( been stuck at a computer more ) & these tips are lifesavers. Love the channel.
Happy to help!
My neck was alright this morning then all of a sudden I had neck pain trying to turn my neck to the right. I did these exercises and it helped so much. I hardly even noticed the pain for the rest of the day. Will do again this evening
I am so glad these are helping you!
I was having constant neck and shoulder pain, so I tried these exercises yesterday and the pain is almost gone! What a relief! Repeated the exercises tonight and will definitely continue using these!
Do you maybe have a video on good posture or something? Like at a desk or in a car? I think that’s where my pain comes from and I’d love to treat the cause!
Wonderful! Check these out: czcams.com/play/PLT4Yite3Tx5m3uBvRvmctvbYUjHx3-o7Y.html
Thank you very much Dr
Thank you so much, it really relieved my neck doing these exercises
You are welcome! I am so glad this was helpful!
I actually already had a minor headache all day before I watched this video and after I followed the demonstrations, my headache subsided. This was really helpful thank you! I’ll def be finishing each exercises per your recommendation 👍
Oh, you are so welcome! I am so glad these were helpful and I hope you continue to find relief!
I have a headache right now only right side of my head is paining and i belive it is that some of the nerve gets pinched in my right neck right below my ear lobe ... And i have a very bad headache
Ok
I really need this. online class gives me neck pains
You're not alone, Jackie! Students and those who work computer jobs are where I actually see the most neck pain. You might consider the ergonomics of your workstation and see if there are some adjustments you can make to help minimize your pain. Check this one out; hope it helps! czcams.com/video/x12GnuV9Qgw/video.html
Me too ! Almost my whole body feels sore: neck, shoulders, arms legs, back..
FRRRRR
Hi Jared! Wish you and your dear family a very happy, prosperous and a blessed new year. Thank you so much for this video.These are great exercises. I just shared this link with my daughter.
Thank you so much for your kind words, Susanna! I am so glad you are finding this video helpful!
Thank you, this is what i was looking for
Thank you! I'm going to add these exercises to my routine.
You're very welcome, Jackie Remis! I hope they help you! Thanks for commenting.
3 day in. My neck pain is 80% less. Thanks so much! ❤
Did it completely go away?
I feel like deeper breathing while stretching helps vs short breathes. Great stuff.
I appreciate how informative you are
Thanks so much!
I've tried everything for my neck pain nothing worked! I just finished doing these stretches and I feel so much relief already! I will continue to do these daily! THANK YOU!!!
Wonderful news! You are welcome!
Wow! This video is just what I needed! I finally have some much needed relief in the left side of my neck and shoulder!
I will do these stretches consistently. Thank you- Your videos and descriptions are wonderful!
Oh, I am so glad this was helpful for you! Thank you for sharing!
so glad I found your channel. The exercises are simple to do and you demonstrate them perfectly. I will be also watching yo other stretching videos.
Thanks so much, karen jones! I am so glad you are finding my content valuable!
Wow it really got rid my pain
Thank you!!! Aggravated it during golf, hit the Chiro, but these stretches are really helping. I can tell the differences after the first round of them. Going to now do 2-3 times daily :)
You are welcome! I am so glad you are finding these stretches helpful!
2:46 really helped thank you!!
You are welcome! I am happy to hear that and thanks for sharing!
Do you know if tennis elbow symptoms can be caused by neck strain? My physio thinks this is the case for me, the tennis elbow symptoms came a couple months before any neck pain. Tennis elbow only hurts during exercise, never lasts beyond that. Neck pain caused by tensing neck (anxiety) and tending during weightlifting, but it occurs at random times if I’m sitting down and there are weeks where it’s basically constant. Also this vid is great help! I improved posture and neck hurts way less. I thought I had okay posture for my neck for months… but I didn’t realise having shoulders back plays a huge role in neck pain! Guessing it helps support the upper traps or something.
Thanks a bunch, these exercises really helped!
Happy to help!
Thankyou! I've been suffering for months until i found this..
You are welcome! I am so glad these stretches helped you out!
R u better now....?.as am also suffering
@@farahaziz7544 yea, also i combined with neck yoga too..so my neck doesn’t shock
Nice video but are you a Simpson's Character?
Thank you for this video I found you here through a search on CZcams and have to say that this is one of the best and the most relieving video that I have seen on CZcams for my neck, shoulder, and arm pain!! I am going to subscribe immediately, and I have already saved this video to my watch later for more than one use. :) Have a wonderful day Sir.
You're very welcome, Charles! I appreciate your support and kind words and am so glad this has helped you!
Amazing, these really help, thank you!
My pleasure!
Just watched your video. I will try this. I've suffered with neck tightness and tension for over a year now. 🙃 2-3times a day I'm on it. How long over a period do you think? 🤔
Same here, exactly. Let me know if it worked for you.
Did you try the exercises in this video? How does your neck feel? COMMENT your experience below and leave me whatever questions you might have. If you feel tight high in your neck at the base of your skull check out this video for help: czcams.com/video/ZWBpqFWCD2c/video.html Thanks so much for watching! 🙏🏼
Will u still be going live.?
@@livelystone9367 the first hour just ended, Lively Stone93... but I'll be checking in throughout the day for sure!
Ok i will try it because my neck is always in paining
Yes I'm going to try this exercise today because I had night shift i didn't do this last night after than what I feel my pain i will send you msg
The stretches definitely helped
I woke up with pain this morning! And trust me it's gone after doing this for once . Thank you so much. I'd surely share this whoever in need of this
You're so welcome!
The one from the head to the shoulder blade is a game changer. Didn't even know I had a problem there
Hello sir, sir whenever I rotate my neck from left to right so I feel pain in right side neck, some days before I was gone to my local physiotherapist he said me some problem in your neck spasm.. so sir from your point of view why it is happening and what i do now... Please reply..
Sorry to hear about your pain, Aryansh. Sounds like this could be your problem and the solution I would recommend you try out: czcams.com/video/EO36FXqu81M/video.html Hope that helps!
I just want to know if he’s flexing in the thumbnail or not…. Because if not I need him as a trainer
This literally checks all the boxes, it targets every area that hurts in my neck!!
Thank you so much
Love to hear it!
So glad I came across this. It’s helping me immensely
Oh, I am so happy to hear that!
Great explanation ,thanks doc !!
You are welcome, Rocky! I hope these stretches help you and thanks for commenting!
Thanks! Wonderfully informative and well executed!
You're very welcome!
Thanks doc more
This helped so much.. THANK YOU👏🏼👏🏼
You're so welcome! I am glad it helped and thanks for sharing!