The best physical therapy exercises you can do at home to eliminate neck pain! Stop the painful “pinch” that happens when you move your neck with these simple home stretches and exercises. Make your stretching more effective with mobilizations and movements to treat your neck pain at home.

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➡️ MORE VIDEOS YOU MIGHT FIND USEFUL

✅ HOW TO SLEEP WITH NECK PAIN: https://youtu.be/-Qxmc4E7IwA

✅ HOME EXERCISES FOR CERVICAL STENOSIS: https://youtu.be/SYYb-98mIZU

✅ HOW TO FIX A PINCHED NECK NERVE: https://youtu.be/q5SsM9PWWYc

✅ IMPROVE YOUR NECK POSTURE: https://youtu.be/5R54QoUbbow

✅ HOW TO ELIMINATE TENSION HEADACHE PAIN: https://youtu.be/MI9o8SOxldY
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NECK PAIN HOME TREATMENT
As a physical therapist, neck pain is one of the most common conditions that I treat. It can be very painful, very debilitating, and downright annoying! Fortunately, there’s a lot that the right stretches and exercises can do to eliminate this pain at home.

TWO IMPORTANT NECK CONCEPTS (1:25)
Neck movement occurs in a “top-down” motion. The upper vertebrae move before the lower vertebrae whenever you rotate your head or extend through your spine (look up).

When you rotate your head (look right or left), the posterior elements on the back of your neck move the opposite direction of your rotation. Meaning if you rotate your head to the right and pain occurs, oftentimes it’s because the neck vertebrae aren’t rotating to the left as well as they should.

HOME NECK MOBILIZATIONS BEFORE HOME NECK STRETCHES (2:49)
If we can use these principles to mobilize the neck joints through their pain point, suddenly stretching will become that much more effective. You should try to effectively and safely work through the pain points to increase the pain-free range of motion in your neck.

EQUIPMENT REQUIRED
All you’ll need to perform these stretches is a pillowcase and a chair with a firm back on it (preferably the back stays below your shoulder blades).

ROTATION NECK MOBILIZATION (3:50)
Towel right on the area of pain or “pinching” in the joint. Rotate your head one direction while using the opposite hand to push the posterior vertebrae in a rotation motion.

ROTATION NECK STRETCH (5:06)
Cross your hands. Hold the bottom hand close to your chest. The upper hand brings the towel over your cheekbone and then pulls into greater rotation as you stretch.

EXTENSION NECK MOBILIZATION (6:41)
Towel on your neck at the level of pain. Slowly look up until you get to the pain point and then look back down. Repeat according to the numbers indicated in the video.

EXTENSION NECK STRETCH (7:48)
Towel around your neck again. Extend to pain point, but now bring both hands up to approximately eye level and use them to help raise your head into further extension (looking up towards the ceiling).

These are two of the most effective techniques I share with patients for helping to eliminate neck pain and stiffness and helping to improve their range of motion. These principles can be highly effective in improving your neck pain at home and I hope you find them beneficial!

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What is Causing Your Neck Pain?

Bob and Brad discuss how they approach neck pain.

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If you ever tried to lift with a stiff neck you quickly find out how difficult it really is. Not only will your lifts suffer but you may wind up hurting yourself even more by attempting to do this. That said, imagine if you had a quick weapon in your arsenal that allowed you to quickly make the pain go away and restore the range of motion that you were lacking because of the stiffness. I’m going to show you exactly that in this video.

If you have a tough time rotating or turning your head to the left or right, you likely have one of two scenarios that are contributing to this problem. The first is a tissue restriction (most often muscle) that is preventing your vertebrae from moving as they would like. The second is a stuck joint that is preventing the vertebrae from moving as they would like. As you can see, in either case, the cervical vertebrae are not moving as they should and this is causing you pain and discomfort while limiting your ability to lift.

Time to fix that. We start by realizing that rotation of the head in one direction or the other has an opposite reaction when looking at the spine from the standpoint of the spinous processes that sit behind each vertebrae body. In other words, when you turn your head to the left, your spinous process on your vertebra are turning to the right. This is important to know since this forms the basis of your treatment.

With a towel, you place it around your neck and grasp each end with a hand. The towel should be at the level of the discomfort that you feel in your neck when you currently turn your head. This can be felt with either the towel on the back of your neck with by palpating the neck for soreness as you move down one vertebrae at a time. With the towel in the right location you begin by pulling harder on the hand that is opposite the direction you want to turn your head.

For example, if you wanted to turn your head to the left you would pull forward and with more force on the right hand. The left hand would be there to simply stabilize the towel. As you pull forward you then want to rotate your head to the left. You should find that both your range of motion will have been greatly improved and your pain should have subsided.

Do this for about 10 reps and then rest. You can do it again a few more times if needed later in the day to reestablish the proper mechanics and allow your spasmed muscles to subside. Once your neck is back and moving free of discomfort you can resume your hard training and start making those gains again.

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A stiff neck can cause tightness, pain & loss of motion. Many of the neck muscles go down into the shoulders and can cause tightness there as well. These stretches may help relieve neck & shoulder pain. Buy a worksheet with these stretches: https://www.askdoctorjo.com/stiff-neck-relief-worksheet

Starting off with cervical or neck motion will help get the muscles warmed up and moving. Cervical rotation, cervical side bend, cervical flexion, and cervical extension will stretch and warm up all the muscles surrounding the neck.

Next, chin tucks are a great stretch and exercise to help reset the neck muscles. These are especially great for posture and people who work at a computer or do a lot of gaming.

Then go into full stretches where you hold the position for 30 seconds. Upper trapezius, levator scapulae, and scalene stretches are great stretches to help relieve tightness.

Finally, the last two stretches will help get the rotation movement of not only the neck, but also the upper back or thoracic area as well.

Related Neck Pain Relief Videos:

Dr. Jo’s Neck Pain Relief Playlist:

Neck Pain Relief Stretches & Exercises:

Real Time Neck Pain Stretches:

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

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10 Best Stiff Neck Pain Relief Stretches:

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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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