Physio Neck Exercises Stretch & Relieve Routine
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- čas přidán 11. 09. 2024
- Physical Therapist neck exercises from www.pelvicexer... with Physio Michelle who guides you through this 5 minute exercise routine to stretch your neck muscles and relieve neck and shoulder tension.
Michelle Kenway presents a series of neck exercises for relieving common areas of tension. These general neck exercises and should all feel comfortable and pain free. These exercises are not designed to treat specific neck conditions. Never stretch beyond the limits of personal comfort and immediately cease any neck exercises associated with physical discomfort.
This exercise video guides you step by step through the following basic neck exercises and techniques to relieve neck and shoulder muscles and improve posture.
Neck exercise 1 - Correct your sitting posture with your spine lengthened, lift the crown of your head towards the ceiling, raising your chest slightly and relaxing your shoulders.
Neck exercise 2 - Shoulder rolls relieve neck and shoulder tension. Make circular movements of the shoulder girdle as if drawing circles with the shoulders. Inhale as you raise your shoulders upwards and exhale as you roll your shoulders back and down.
Neck exercise 3 - Chin to chest stretch lengthens muscles at the back of the neck. Sit tall with your spine tall and gently lower your chin towards your chest as you exhale. Repeat 3-4 exercises.
Neck exercise 4 - Ear to shoulder stretches and relieves tension in the side neck muscles. Correct your posture, fix your left shoulder down by holding under your chair with your left hand. Slowly lower your right ear to your right shoulder keeping your nose facing forwards. This exercise stretches the neck muscles in the left side of your neck. Maintain for 30-45 seconds, slowly release and repeat twice.
Neck exercise 5 - Nose to armpit stretch relieves muscles that run from the head into the shoulder. Correct your posture, grasp under the seat of your chair with your left hand and rotate your head towards the right, lowering your nose to your right armpit. You will feel a gentle stretch on the left side of your neck. Maintain stretch for 30-45 seconds and repeated twice. Perform on both sides of the neck.
Neck exercise 6 - Nose to opposite knee can stretch and relieve the muscles from the neck to the tip of the shoulder blade. Set your posture and hold the base of your chair with your left hand. Rotate your head slightly to the right and gently lower your nose towards your right knee. Maintain for 30-45 seconds and twice. Perform on both sides of the neck.
Upper back/shoulder exercise 7 - Reach forward stretches muscles in your middle back between your shoulder blades. Link your fingers and roll your shoulders forwards as you reach in front of your body. Gently lower your chin to chest for added neck stretch.
Chest stretch exercise 8 - Backward reach stretches your chest and improves posture. Link your fingers behind your back. Raise your arms away from your back and lift your chest. You should feel a gentle stretch across the front of your chest.
Complete your neck exercises with 2-3 shoulder rolls and reset your posture with your spine lengthened and your shoulders relaxed down.
#physiotherapy #neckstretches #neckexercises
Disclaimer
The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.
Quarantine really got everyone comin to the neck stretching videos
•Bubbly_Boba• for real
I know- my headaches have become a daily occurrence and I didn't realize how damn tight my neck and shoulders were till I just tried this video for the first time. I need to do this several times a day- ouch seriously!
ikr all the comments r like very recent
@@sattice i thought i was the only one. my neck pain is seriously affecting my head
my neck is genuinely in pain
Thank u soo much.. I just woke up this morning and my neck so hurt..i even cant move.. This really help me..
I've had consistent neck pain in one side for several months now, and these exercises help relieve some of that tension. Thank you!
I always come back to these videos after long study sessions. I've been coming back to this video at least once a week for 2 years. Thank you! This video has saved my neck/back!
I’m so glad this helps you through your studies! Thanks so much for taking the time to let me know & good luck🤞
@paperclips4782 I’m reaching out to say 🙏 I’m so glad this vid has helped you, makes everything all worthwhile indeed. I’ve just remade this one & will release in coming weeks I hope it continues to benefit you. My sincere thanks for your support & taking the time to let me know Michelle ❤️🩹
Brilliant exercises. I woke up with neck pain , i follow these exercises, pain goes instantly.
Highly recommended if anyone have back shoulder and neck pain.
I started yesterday, so I am using this again as my morning coffee. I hold all the stress and pain in my neck and upper back. This helps me to center . Thank you!
I can't believe how quickly this worked! After two days of suffering, I did the stretches on this video and the pain is nearly gone after 15 mins. It truly works.
@Rossana Wong Thank you so much for sharing your experience with the video! I'm thrilled to hear that the neck exercises were able to provide you with relief so quickly. It's always great to hear that my videos are helping people alleviate their pain and discomfort. Thank you for watching and all the best to you! 🙏
I am 70 with arthritis and degenerated cervical disks. I was in such pain this week, constantly rolling CBD balm on my neck. Then I tried these exercises. In two days I didn't even need the balm. My neck isn't pain-free but it is WAY less! Thank you!
Just did this and it actually helped! Omg I’ve been in pain all days. Thanks
I have a sprain neck help me please
No immediate stretching with neck sprain, the muscle needs time to heal. Usually warm packs and antiinflammatory gel/pain relief meds plus rest
@@michellephysio ok Michelle thanks!
really?
8 years and she still hearting and replying to comments
Least I can do when someone takes the time to comment, even if it is a little later :)
Been having so much pain in my neck and upper shoulder these past days that I've been crying. Thank you thank you thank you for these tips!
Out of hundreds of channels here, i am amazed to see that you are replying to almost every comment. Hats off to you.
Hi Adeel thanks for taking the time - I believe it’s a courtesy to do so, all the best
O.M.G. so easy, so simple andso EFFECTIVE. The cherry on top is your very soothing voice, THANK YOU so very MUCH!! I have been diagnose with a neck bone spur, and I usually have neck pain 24/7. Hope this excersise help a little. I have ingested more pain killers in one year, than I had my who entire life. . . please make more videos like this.
Will do Marina!
Wow. This actually helped where I couldn't even look down but after following the exercises...I feel more satisfied..
I have that exact same pfp as my screen saver
This video is from 2013 and still making people feel relieved from neck pain! Wonderful! Thank you Michelle.
I just did it and although my neck pain is not completely gone, it feels much better. I will be doing this more times until eventually it goes :-)
Was going to write a comment to say exactly the same as you did!
Thanks so much Michelle I have recently been diagnosed with fibromyalgia and suddenly have pain just above my neck at the back of my head. I always have sore shoulders and a sore neck so am very grateful for your videos!
80% neck tension gone with Ur doable steps and 20% with Ur soft voice.. God bless ma'am💖
I pulled something in the back of my neck/shoulders and that stretch just loosened it up!!! I’m so happy I came across your video!!! Thank you 😀
Ma'am thank you so much . Really was suffering from neck pain very badly since I woke up . After doing these stretches. Feeling much better. Thank u so much
It is amazing how simple and effective this exercise is! Thanks a lot!
I am always so tense in my shoulders, neck, and upper back and these stretches helped me to relax. thank you!
Glad to read that these helped - thank you for letting me know!
Thank you! This was really helpful, I’m an artist so i spend multiple hours sitting in a chair staring down downwards, so these neck exercises were really helpful
While.i was watching this video i had so much tension in my neck o started to do these steps and all of the tension in my neck was relieved, im so happy that it worked
My muscles in my neck get pretty tight since I sit at an office chair for work. Doing these stretches just once so far felt like the tension melted like butter under my skin. Very soothing and I'll definitely keep up doing this.
TFarrgon wow she is still heating comments from a videos 6 years old
Who watching this in 2024 ?
I'm here
Me😢
lol 😂
This by far has been the greatest help for my neck and collarbone muscle pain.
So glad this helps!
This is one of the best exercises i have done for neck pain and works every time.Thanks a lot!!
3:30 she hit the Michael jackson
woow this is like magic how can these simple move relief really painful neck
thank you so much
Don't know what I would do without CZcams
I have been doing this regularly for a few weeks now & it has improved my neck stiffness & ache soooo much. I am so grateful to you Michelle, thankyou so much for making and sharing this video
Woke up with a stiff neck and this was SO helpful! Thank you x
Wow, my neck has been sore for months, this helped so much, thank you!
thank you so much for this exercise, I would say that you saved my life by this because I've a really pain in my neck almost already. Once again , thank you so much :)
+Shehryar Raza my pleasure, glad to help
+Michelle Kenway this is amazing. Having had pretty bad neck pain for the last ~4 months, I followed a few neck exercises but then having done this, I feel a lot better. Do you have any extended versions, maybe with some new neck/shoulder stretches? Thanks
Hi Adam, great to hear that you doing these exercises and that that helped you. Okay I will get onto doing some more videos with more can shoulder exercises. Thanks so much for your feedback!
If you are having neck pain, you are not supposed to bend your neck forward
I have so much neck pain and this helped
Can't tell how much comfortable I feel after stretching I got tinnitus and eye problems because of my neck thank you so much
Thank you for posting these easy and doable exercises. Some of us really appreciate the tips on your video. Cheers!
+Rosalia Rojas My pleasure thank you for your comment Rosalia
Thank you so much I had a neck ache all day at school and these stretches relieved it a little bit so it’s not agonizingly painful. You made my day better
I am feeling much better after doing this exercise, Thanks a lot.
GREAT for people with VERTIGO. Some neck & shoulder exercises can actually throw me into a Vertigo episode which can be horrible to experience & throw off my total stretch routine.
This one did not and did help me feel better and warmed up to do additional stretch poses.
Thank you SOOOOO much for creating this quick go-to video without unnecessary talking, etc. No blahs, blah, blah. many engage in before you get to the meat of it.
Off to do my lower back yoga stretches now, with barely any pain, if I feel any at all......
Stiff neck feels so much better. Thank you!
favorited 9 years back and revisited this again today. This video doesn't age and content is still golden 👊
@shaawn23 you are too kind 🙏 so glad this works for you!
I woke up with neck tightness it is so painful to move it but this has helped thank you
So you’re telling me. All I needed to do was stretch my neck and the pain would go away? U know how many times a day I force crack my neck? I knew it was bad but I finally found a new way to relieve the pain. Thanks 😎
My pleasure Matt!
Our teacher put it once in our class, you can't believe the stress relief each student have felt that day
This is do lovely to hear Burger! Please pass on my thanks to your teacher and classmates, I’m really just so glad 😀 to read that these stretches have helped you all!
@@michellephysio honestly, we have to thank you❣️
Your accent and voice is so soothing!! I love that you move along at a leisurely pace and I'll look forward to more videos
Those biceps are everything ma'am with all due respect
Wow it works fo me feel so much better
The tension and pain for me was reduced from 6/10 to 1/10 after doing the stretches. Thanks for these!
@Bjsvoice That's fantastic to hear! I'm glad the neck stretches and exercises in the video were helpful in reducing your tension and pain. Thank you for sharing your feedback, and I'm glad the stretches made a positive difference for you! ❤️🌺
Excellent neck stretches. It really helped to relieve tension from my neck. Many thanks 😊
I feel the difference in my neck first try! I'm hoping this helps with my migraine head aches too! Great video thankyou for sharing it!
This gave me instant relief!!! May god bless you♥️
Thanks so much
You really saved my life
Twisted my neck two days ago and used this stretch and now the pain is all gone!! Thank you!
quarantine got us sitting down for too long smh
Thank you! This is very helpful. I've been suffering on my neck and shoulder pain for a month now. I couldn't sleep from pain sometimes it wakes me up from pain. I hope this exercises will help me.
I’m only 15 and coming to these kinds of videos for horrible neck pain lol. Thanks this helped so much!
Jamie Tallstone Hi sorry to hear that. I hope you feel better very soon.
Same I'll turn 16 this month
You're to young for neck pain! unless you've seriously hurt your neck i suggest going to the doctors! Sorry to see you so young and in pain get it looked at before it's to late!! Have a wonderful day
Is it any btter now?
@@kaushikeesharma8198 is it any better now?
Wish I can like this video multiple times. I come here often to relieve my neck pain and it always work well! Thank you!
Great to hear Karla!
Nice! This strech made me feel motivated af to keep going with my intense study sessions, have a nice day everyone!
@Aria Mitso great to hear! Thank you for taking the time to comment. All the best to you🙏
My neck disc compression pain was immediately relieved by these simple exercises, thank you
@M you're welcome - wonderful news indeed! Thanks so much for taking the time to comment! I'm really glad to help, its a great privilege 🙏
Thank you! It really helped treat my stiff neck.
Really helpful short routine - now I’m working from home everyday I have found my neck and shoulders getting very stiff. This routine really helps and is simple to follow with a friendly face!
So glad to help!
I love you , i have been struggling with neck pain for months thanks
Thx for useful and practical tips! As a former athlete I tend to get frequent neck and shoulder stiffness..and the frequent massages at times doesn't work..but I'm glad to incorporate your exercises to help me especially during and after working hours. Cheers!
I’ve been experiencing some neck pain from my posture lately and really needed some relief so thanks a bunch! Now I can turn my head without feeling like I’m being punched in the back of my neck over and over again.
This brought relief from the first time I did the routine. Thank you!
Feel so much better! Thank you
I have been doing this almost regularly for about a year now..
Just wanted to thank you ma'am.. :)
I haven't watched your video yet but I have liked your video for your kindness. Thank you ma'am 🙏🏻
@Mohammad Farhan B.F.A. Applied Art 4th Year you're welcome! Thanks so much for your support. ❤️🌺
Neck and shoulder ache this morning. These stretching really helped. 😊💯 Thank you
I had pain on the back left side of my neck, it still hurts a little but it feels better than before, thank you
I have been having neck and shoulder discomfort for over a year now. Massages didn't seem to help (or helped just a bit), these stretches made me feel a better. Might do this at work whenever I feel tensed. Thank you so much for the video!
stiffness in shoulder and neck after hours of homework... thank you!
this video helps so much - i've used it for almost 4 years now before every exam to calm my nerves. thankyou michelle, god bless
Hey I’m so glad this helps you - what a privilege for me to provide some relief during the challenges of exams! Thank you and all the best
Thanks so much, it really helped eased my neck pains
Love this so much. Also, you have such a soothing, calming voice. It helped boost the relaxation so much more. Thank you!
oooo I like that...my chiropractor suggested I find some neck and shoulder stretches and I've done them twice already today..feel much better!!!
I get my headaches and neck pain either from sleeping abnormally or from headbanging too much. Thanks for the video! It helps
Really thankful to you mam, within 2 days my neck is improving, I have neck pain for more than one year
Wow this helped so much! I’ve been in pain for a day and a half in my neck -> shoulder area and nothing would relieve it until I stretched through this video! Thank you so much!
this was perfect! oh my goodness i feel so different with one once with each stretch!
Great video; I've started work as a gardener and while my traps be getting swole I have been waking up with a lot of pain and tension. This stretched it all out very nicely.
Thanks my neck was in pain after long hours of studying :)
Thank you so much, I woke up with a sharp pain on the left side of my neck. This really helped
My shoulder is still sorta sore, but my headache is gone. Love it thanks for the advice
I have neck issues and I make sure to do these before my regular workout. Three sets. Thank you so much, because I have much less pain after other exercise.
Oh wow this honestly really works!
like duo to all this quarantine happening etc ive been rather stressed with school and been working 24/7 on the pc and my neck has been KILLING me for the past few weeks. i did this a few times and my neck feels so much looser! thanks
This always helped me dealing with neck pain and migraines ❤
@axlrose5299 so glad this helps you. Thanks for the feedback. ❤
My moms neck is so tight, especially her back part of her neck. This really helped the two of us
I have this video saved as a favourite. It's my go to when me or anyone I know is experiencing neck/back pain from studying all day!
Ur the best I had throat sore headache and neck pain and you solved one of my problems thank you
Pleasure!
Thank you so much physiotherapist
Feeling very good dying neck pain but feeling better starts my work in just 15 minutes 😊👆😍
This is a great video, very helpful for relieving tension. I wish I and others had found it sooner, too many people with head and neck pain from stress. Videos like this can help a surprising amount.
@Geralt Thank you! It makes my day to read this comment - It's really a privilege to help! 🙏🏾
💓
Two days back, I just finished my online class and stretched my hands up, suddenly I felt a crink in my neck. What I went through for the next few hours was beyond intolerable. But i followed the points below and got rid of my neck pain.
1. Take a bowl of warm water, put a small table spoon of pain relief balm in it.
2. Now dip a napkin in it, squeeze out excess water and compress the napkin in the area where you feel the pain.
3. While you do this, keep tilting your neck side to side, ear to ear and up & down.
4. Keep doing this once in two hours. You'll get rid of the pain in one or two days.
5. However painful it may be keep doing small rotations and activity.
Additional things to do:
1. Sleeping position: see that the pillow is not too soft nor too hard. It shouldn't be too high or too low.
2. Place additional pillows for support under your feet and sides as well.
3. Keep changing your sleeping positions once in a while.
Hope you get well soon.
You are brilliant and very kind to give us this for free...forever😘🙏
It works like magic..before watching this video I had a very bad neck pain I couldn't even move my neck..surprisingly after finishing the video its become alright....thanks for this. most amazing thing I have ever seen on youtube..
Great to hear, thank you for commenting and take care!
Thanks it helped to ease my neck pain a little bit.
this felt awesome! Mostly the last 2 exercises felt so satisfying. thank you so much !
Hey Michelle. I had a really bad pain in my upper shoulder and neck because of the bad sleeping habits and spending too much time on my laptop at work in a bad posture. Following the routine in this video and changing few things in my sleeping habits released the tension and pain from the area and it feels so good now.
Can i share this informative beneficial video with my linkedin contacts?
Thank you from the bottom of my neck 😍👌
I was in real pain but after doing your exercises I'm feeling much better.
*Wow my neck has been KILLING ME FOR MONTHS and this literally helped sooo much after the first try!*
Great news!