This real-time neck routine features easy stretches & exercises that can help strengthen the neck & relieve pain. It can also help improve posture, decrease neck tightness, and improve overall neck flexibility. Buy a worksheet with this routine: [ Ссылка ]

This neck routine is also Day 1 of my 10-Day Whole Body Wellness Challenge. Learn more about the challenge, and download a FREE calendar so you can follow along at: [ Ссылка ]

These neck stretches and exercises are not only great for helping the neck, but they are also great for helping the shoulders and upper back.

Let’s begin with a quick 2 minute warm up to help get the muscles loose and ready to go. Cervical rotation, cervical side bend, neck circles and arm circles will help the muscles get ready for the routine.

After the warm up, isometric exercises are a great way to activate the muscles, but not make big movements that might cause pain. Neck side bend, rotation, extension, and flexion isometrics will help activate the muscles around the neck to improve stability and decrease pain.

Next chin tucks, which are one of my favorites, are both a stretch and an exercise, and it’s great to help reset your muscles if you work on a computer all day or like to game a lot.

Then going into some full stretches with an upper trap stretch and a levator scap stretch will really help improve motion and decrease tight muscles.

Finally, shoulder circles and shoulder squeeze are great exercises to work the muscles you have just lengthened and loosened up.

If you’re participating in my 10-Day Whole Body Wellness Challenge, congratulations on finishing Day 1! See you back here for Day 2: [ Ссылка ]

More Ask Doctor Jo Videos:

Dr. Jo's Whole Body Wellness Challenge Playlist:
[ Ссылка ]

Neck Pain Relief Stretches & Exercises:
[ Ссылка ]

Real Time Neck Pain Stretches:
[ Ссылка ]

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Doctor Jo is a Physical Therapist and Doctor of Physical Therapy.

SUPPORT Dr. Jo for as little as $1 a month, and get cool rewards: [ Ссылка ]

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Day 1: Beginner Neck Stretches & Exercises - Whole Body Wellness Challenge:
[ Ссылка ]
[ Ссылка ]

00:00 - Neck Stretches & Exercises
00:26 - Neck Warm-Up
02:32 - Neck Side Bend Isometric
05:25 - Neck Rotation Isometric
08:15 - Neck Extension Isometric
11:02 - Neck Flexion Isometric
13:56 - Chin Tucks
15:25 - Upper Trap Stretch
18:12 - Levator Scapulae Stretch
21:02 - Shoulder Circles
22:33 - Shoulder Squeeze

DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a personalized treatment plan and is intended for general education and demonstration purposes only. Perform the moves in this content at your own risk. These moves may not be appropriate for your specific situation, so get approval and guidance from your own healthcare provider before beginning. If anything is painful or doesn’t feel right, stop immediately and contact your healthcare provider. Don’t use this content to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare provider or to replace the advice they give you. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content.

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