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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OTHER VIDEOS YOU MAY ALSO ENJOY
GET RID OF MUSCLE KNOTS IN YOUR NECK AND SHOULDERS: https://youtu.be/9PC9Mn0VO00
HOW TO CRACK YOUR NECK AT HOME: https://youtu.be/4SfPkYXo7wQ
BEST EXERCISES FOR A PINCHED NECK NERVE: https://youtu.be/q5SsM9PWWYc
HOW TO ELIMINATE TENSION HEADACHE PAIN: https://youtu.be/MI9o8SOxldY
HOW TO DECOMPRESS YOUR NECK AT HOME: https://youtu.be/OCzahobGsbQ
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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Can i do chin tucks against the wall?
Excellent! I prescribe this video to my own patients so they can do all this at home. Thank you for great education! M. Moreau, MD
Wow, these are amazing! My chronic neck pain has been gone since I've been wearing barefoot shoes thankfully but I slept funny yesterday. These are so helpful, thank you so much!
I love your videos. I just prefer the format when you’re doing the stretches with a timer so we do it together. Without your timer, I have to focus on my phone and keep tinkering
When I move my head left to right, I feel a 'click' as if something is catching at the base of my skull and it's painful
Bro Tysm I’ve had neck pain for 5 years
After 5 years of doctors appointments they keep telling me my pain is just muscular and keep telling me to go to physical therapy,,, they didn’t shoe me any of these the 6 weeks I did it and this just helped more in one session than the past 6 weeks -5 years so ty
Slept crooked & woke up & sharp nerve pain & can’t tilt head right w/o pain. Left ok. Random sharp pain moving looking right. ?
Pillowcase head twist was something knew I learnt and oh so so relaxing and easy to do it. thankyou so much.
Hi new subscriber here do you have exercise for sternocleidomastoid?
Hi do you have exercise for sternocleidomastoid?
Thank you so much, Jared! These stretches have really helped me out. I didn't think chin tucks would help much, but, because of what you said in the video, I started doing them more forcefully and Wow!
Nice video.Thanks.Could you answer few questions?I have neck disc herniation.
1)It will help these exercises?
2)What is your opinion about "Cervical Neck Traction Device"?
Thank you, I hope this help me lessen my neck pain due to my cervical straightening
Thank you so much – It has such helped get rid of my headache.
like it very much
Chin tucks with the head raise are AMAZING !!
In 1b chin tucks(upright) exercise i am unable to sit in that Position 2:11as i need something to support my back so can i use some back support??? Or can i do this exercise while my leg folded??
My neck feels like 240hz after this
Thank you for the good excersises, very helpfull.appreciate it.
Please help me Dr. I have a head pain since last year. Continues pain. The different doctors said different thing. Also tried acupuncture for 7 days. But the one i got last time said it's neck problem that goes through your head and pain dizziness depressed anxiety from front of my head. Can you help me Please ? I'm from Ethiopia
Do this every day, but this takes half an hour…
Straighten of Normal cervical Lordosis Disc Dessicatory changes throughout cervical Spine
Please give me suggestions which excersis I doing
Thank you! Immediately releived my tension headache
Fantastic. Thankx.
I cant believe how this just took most of my pain away doing these stretches just now during the video. Thank you so much for this!!
Is that the “self-snag” exercise?
Bro you are saving lives
I have struggled for years with pain! Tried medicine and chiropractors…your channel is an answer to my prayer! SO HELPFUL! Thank you for putting these stretches out so people can get relief! I've shared this video with a family member and watched several of your other videos. All helpful!
Will be great if you can provide pdf or ppt something with exercise and its reputations and set
I have cervical spondylosis. Can I do these? As per my knowledge, the smell your armpit won't be good from my condition. Not sure about the ones that follow this one in the video. Please help
Mannnnnnn, i do it now and my neck is really feel good now thank you so much
is it good to keep doing these exercises if it really hurts when i do it?
I have had X~Rays and have been told I have arthritis in my neck. I have severe pain particularly down the left side of my head which then radiates through my neck to the left shoulder and arm. At times there is also severe pain at the back of my skull which feels as if someone has hit my head with force with a cricket bat. Are these exercises okay for me to do? PS I also have osteoporosis and have two wedge fractures in my spine (78&79?)
Thank you. So great to see kind people just sharing their knowledge and expertise for free. That's what kindness is about.
Thank you the stretches really help to relief some pain on my neck.
No my pain is my boobs and from bras period . Pulling on my neck .
Wow just wow! This helped my neck pain more than my own physical therapy session! Thank you so much!!!
Het gaat wel maar niet goed
in het ziekenhuis is er nog steeds geen uitslag en de arts is nog steeds aan de antibiotica maar dat komt nog niet tot rust ik ben nog wel moe 
van die pillen 
ik ben ook moe 
ik ii