Eliminate neck stiffness and pain FAST with this effective home stretching routine. 4 Simple stretches you can do every single day to alleviate neck tension, improve mobility, and decrease pain. Step-by-step stretches for neck pain presented by a doctor of physical therapy.
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➡️ JARED’S HOME TREATMENT TABLE: hhttps://urlgeni.us/amzn/massagetable
➡️ JARED’S RECOMMENDED PILLOW FOR SLEEPING WITH NECK PAIN: https://urlgeni.us/amzn/neckroll
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These days more and more people are coming in to my physical therapy clinic with complaints of neck stiffness and pain.
The thing is, in most of these cases there was no accident or injury causing their pain.
In most instances, these patients are reporting “insidious onset” of pain (it happened gradually over time with no report of specific instance causing their pain). Upon further interview, there’s one obvious link to all of their pain – screens and posture.
The truth is we’re spending a LOT more time looking at our screens – more than at any time in our history. From working remotely and Zoom calls/meetings to checking social media and watching streaming videos – our bodies aren’t designed to spend so much time gazing downward and we’re starting to feel the effects of it.
Luckily, in most of these instances the right stretches and exercises can make a world of difference in decreasing stiffness and pain in your neck!
And that’s exactly what I wanted to share with you today in this video! These are 4 simple stretches you can do everyday to help eliminate tension, alleviate pain, and increase the motion in your neck.
HOW TO STRETCH YOUR NECK
The key to a successful stretching routine that offers the most relief is remembering that your neck is capable of motion in three different planes of motion. It can move forward and backwards, side to side, and it can rotate. In order to stretch it out most effectively we must stretch in each of these directions.
HOW OFTEN SHOULD I STRETCH MY NECK?
As long as there is no pain with these stretches, you can perform them 2-3 times/day. Please keep in mind that stretching needs to be very comfortable and it’s better to hold a comfortable stretch more frequently than to push to a level of discomfort.
HOME STRETCHING ROUTINE FOR YOUR TIGHT, STIFF NECK
0:03 INTRODUCTION
0:56 CHIN TUCKS
2:01 UPPER TRAP STRETCH
2:59 LEVATOR SCAP STRETCH
3:53 ROTATION STRETCH
5:21 BONUS HELP
Did you try the neck stretches in this video? Did they help you? I LOVE hearing from you – leave your experience in a COMMENT and let me know how you feel!
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OTHER T&T VIDEOS TO HELP YOUR NECK
✅ HOW TO SIT PAIN-FREE AT YOUR DESK: https://youtu.be/x12GnuV9Qgw
✅ BEST SLEEP POSITIONS FOR NECK PAIN: https://youtu.be/xZfIn_OHADI
✅ STRENGTHEN YOUR POSTURE: https://youtu.be/jB1Yb9PMm-U
✅ FIX ONE-SIDED NECK PAIN: https://youtu.be/81IViD_Ptd8
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DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
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Did you try the stretches in this video? Did they help your neck tension and pain? Leave me your experience in a comment below! If you wake up with a stiff neck, it could be your sleeping posture; check out this video to sleep better and wake up pain-free: https://youtu.be/xZfIn_OHADI
Have had a painful stiff neck off and on for a week. These stretches gave me instant relief! Thanks.
Thank you!
WHY ARE YOU YELLING AT ME
This helped improve my neck, thanks!
I didn't realize there's a separate muscle to stretch by sniffing my armpits, and the towel trick was creative.
Why, thank you! 🙌
I was in Utah and wish I could’ve seen you.
What if those stretches cause pain to an already painful neck? How much of pain is o'k to tolerate, or should the stretches be postponed until they are tolerable?
amazing! it worked for instant relieve! thank you 🙂
It hurts how to stretch when im in pain
OMG.. My neck really hots me on the left, cause that's where am having a sever pain. Pls what can I do, I really need help on this🙏
I had the stomach flu. Constantly hanging over the toilet. My neck was stiff and couldnt move it. I did it once and i can already feel it becoming better.
Thank you for all do.
Thank you these work great!
The stretches are good. I prefer workouts where the instructor does the exercises with us at the same time. I follow along better.
I’ve followed your directions on these stretches and it’s slowly working, just need to focus on repetition.
This is the 2nd time one of your videos helped me, while being in pain, and I would like to say thank you from the bottom of my heart.
I love the colour of that shirt! I have been following you on YouTube for about 6 years now, it has been life changing, I am so grateful! I have my quality of life back – THANK YOU SO MUCH for these!!!
This LITERALLY works. I didn’t do ALL the stretches but I did about 3 and it helped sooo much! It’s been SO hard to sleep because of my neck being SO stiff and painful. Thank you so much for sharing 😊.
This LITERALLY works. I didn’t do ALL the stretches but I did about 3 and it helped sooo much! It’s been SO hard to sleep because of my neck being SO stiff and painful. Thank you so much for sharing 😊.
I had very scary experiences at night as a child so I wake up now incredibly tense with horrendous headaches. Im doing these before bed and every time I wake in the middle of the night. Hoping these will bring much needed relief. I'm starting slow because geez these are crazy hard!!
Thank you so much 🎉
What about the bone just below the neck? It hurts when looking down and i always get neck pain
Thank you for these excercises. The towel stretch really helped!
OMG this was so helpful. Thank you so much! Instant relief!
Wow, thank you. It wasnt 100% back to normal after my bad sleep, (what caused the pain) but really have to say my neck got so much relief i didnt have before, I did all but the towel stretch. But thanks so much it really gave me quick relief and some unpainful neck movement back right after doing these techniques 🎉
Excellent. works well, thanks so much 😊🌈
I work in an office and stare at a screen all day plus i have ankylosing spondylitis that is moving up my spine. I've had a sore neck the past 3 weeks and been concerned about my worsening state. Tried these stretches and felt instant relief. I'll make these part of my daily routine from now on. Thanks for the vid. Liked and subscribed 🙂
Muy buen ejercicio gracias
Hey Doc I have been experiencing pain and stiffness to the back of my neck and started applying the stretches you’ve shared and I’m feeling tension in my arms during the first stretch .. should I continue?
I cant even do it, it hurts😭
Hurts terribly
I was at a casino last night and was sitting at slot machines for a few hours and cannot move my neck today. I will try these! Thanks!
Exactly what I needed since I work on a computer, workout and sleep wrong sometimes. Gonna do these everyday! Thanks
Thanks dude. I almost teared up on the last one because of the relief.
i fucking love you