Real Time Neck Pain Stretches – Ask Doctor Jo

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These neck pain stretches are done in real time, so follow along if you want. They may help with general neck pain, neck spasms, tension headaches, or even that ole crick in the neck. This neck stretching routine is about 12 minutes. See more:

These neck pain stretches should be done with a 30 second hold, and do three on each side.

First start off with some gentle neck movements to warm up your muscles by turning your head from side to side like you are looking over your shoulder. This is neck rotation. Now you are going to take your ear to your shoulder on each side. Make sure you are not shrugging your shoulders up. This is side bending. Then you are going to bring your chin to your chest and then looking up towards the ceiling. This is neck flexion and extension.

Next you will do a chin tuck. You don’t want to tuck it down to your chest, but take your chin, and pull it backwards. You can put your finger on your chin, as a target or starting point, and then tuck it in. Hold it for about 3-5 seconds, and then relax. Do this about 3-5 times.

Now place your hand under your thigh to keep your shoulder down, then side bend your head to the opposite side and gently put pressure with your other hand to get a stretch through your trapezius muscles. Hold these for 30 seconds and perform 3 times on each side.

The final stretch is going to be for your levator scapulae muscle. This is the muscle that is used when you shrug your shoulders, and they can get overworked when you are stressed out. Take your arm on the side of the pain and place it above and behind your shoulder. Then take your opposite arm and place on top and slightly behind your head. Look down towards the opposite knee of the pain and apply gentle pressure for a good stretch.

Related Videos:

Neck Pain Stretches & Exercises:

Neck Spasm Stretches:


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Doctor Jo is a Doctor of Physical Therapy.


Neck Pain Stretches, Real-Time Routine:

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 Ask Doctor Jo, 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. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.


AskDoctorJo says:

Buy a printable worksheet with the Neck Stretches in this video here:
Don't forget to hit the 🔴 SUBSCRIBE 🔴 button above! Find all of my videos at

Edith García Jiménez says:

This morning I’m loving you so much!! Thank you!!!!!

Angela Scheibe says:

I love these real time videos that I can follow along without having to stop at each step. Please do more of those. Thanks 🙏🏼 👏🥰

J 1283 says:

I am so ready to find a Lord of the Rings cat and say 'Hello my precious' to them.

dan demaris says:

These stretches worked for me.

Kedar Malekar says:

These stretches really helped me, Thanks Dr.Joe

supriyo chakraborty says:

One word Thank You

Shoaib Wattoo says:

hello dr jo!i listen breaking wood like sounds in my neck and head and arms and shoulders rather everywhere in my body whenever i move it.the rubbing of bones is nt smooth .can u tell me the reason for this?

Sunshine Reinken Watson says:

Thank you! Real time is the best because I am more likely to do all the exercises and repetitions.

Shalini Jain says:

Dr. Joe my shoulders and arm have become weak I have tremors of hand which exercises should I follow kindly advice

Shalini Jain says:

Hi! Dr. Joe
My name is Shalini
I am having genetic atexia there are tremors in my hand
How can I communicate with you

새하 says:

Thank you so much. Your stretches really help me🙂

Sherin Varghese Raju says:

My neck feels a 1000 times better .. being pregnant feeling sick all the time with painful neck really isn’t great .. this videos really helped relieve a lot of it

Affectionately, Jayee says:

Omg that helped so much. Thank you Dr Jo

Sophie Delecluse says:

Thank u so much DoctorJo and hello from France, I kno I can always get relief from your videos 🙏

Chubshoo says:

Thank you so much for those real time stretches, you really eased some muscles that were tightened and fixed my posture in around 10 minutes. That's awesome ! Love your videos <3

Margeaux McClelland says:

I feel better already! I'll be doing these regularly.

Connie Shy says:

I have been having trouble with my neck and my shoulder blade I broke my wrist back here 3 years ago and I still have problem with it you know like soreness and then the way I sleep I try to sleep up right with my neck to be comfortable on the pillow but during the morning I'll be real sore can you please give me some ideas to help me with this soreness and then I'll be sore a little in my chest like my shoulder blade can you please give me some ideas on that thank you


I have a little tightness on my neck, I'm working on computer more than 6 hours a day. Please suggest should I consult the doctor, Is it a serious issue?

ShugaCane says:

Ma’am GOD BLESS YOU! Lol thank you! I had sooo much tension in my neck, this relieved me in every way especially the* time stretches. Really helped me. A thumbs up from me.

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