This 20-minute neck stretching & exercising routine is done in real time so it's easy to follow along. These neck stretches & exercises help loosen up the area & strengthen the muscles for effective pain relief. Buy a worksheet with this routine https://www.askdoctorjo.com/20-minute-neck-worksheet
The neck and shoulder muscles are often the same groups of muscles, so this stretching and exercise routine may help relieve shoulder pain as well.
This routine starts off with a warm-up, neck side bend, rotation, and shoulder circles. These should help loosen up the neck muscles.
Then beginning with exercises, a chin tuck and chin tucks with shoulder shrugs and shoulder squeezes can not only help with neck pain relief, but they can also help with improving posture in general.
Next, go into stretches after the muscles have been moving with an upper trap stretch, levator scap stretch, and an anterior scalene stretch. These will help loosen tight muscles around the neck and shoulder.
Now, go back to a chin tuck, but add in exercises to the deep flexor muscles with a neck flexion at the same time.
To help with the neck and upper back, a rhomboid stretch is a great combination stretch.
Finally some isometric exercises will help strengthen the muscles without movements that might cause pain. Cervical side bend and extension are great to help get the muscles stronger.
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