20-Minute Neck Pain Relief Routine with Real-Time Stretches & Exercises

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 www.askdoctorjo.com/20-minute...
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.
Related Neck Videos:
Dr. Jo's Neck Pain Relief Playlist:
• Neck Exercises & Stret...
10 Best Neck Exercises for Neck Pain Relief:
• 10 Best Neck Exercises...
Neck Pain Stretches & Exercises:
• Neck Pain Relief Stret...
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20-Minute Neck Pain Relief Routine with Real-Time Stretches & Exercises
• 20-Minute Neck Pain Re...
www.askdoctorjo.com/20-minute...
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.

[@AskDoctorJo]

Buy a worksheet with this neck pain relief routine at www.askdoctorjo.com/20-minute-neck-worksheet Don't forget to hit the 🔴 SUBSCRIBE 🔴 button above! *Find all of my videos at **kzbin.info*

[@rickymusclehub4758]

Hello Dr. JO Ricky this side from INDIA 🇮🇳, firstly I want to thank you for sharing this kind of videos which are very helpful for many athletes who suffer from most common spots injuries. U r doing great work. I salute you..

[@rickymusclehub4758]

New subscriber here 🙋‍♂️

[@AskDoctorJo]

Thanks!

[@Moustafaabdoulaziz19]

Dr. Joe you changed my life... Thanks for the help :-) I used to have shity mornings feeling achy back and neck then I started watching your videos so its now part of my morning routines . THANKS ALOT

[@AskDoctorJo]

You're welcome! Glad they have helped.

[@rivg6678]

I've been doing this routine for months now and i just want to thank you. I have had chronic pain since I was 14 (over 5 yrs ago) from whiplash and concussions. I have done countless things to try to help, including going to physical therapy for over a year and overly expensive treatments. Really, nothing has helped me. But a couple months ago I started doing this every day and I feel so good that I'm planning to get off my medicine that helps with the pain. Thank you so much for freely giving this information to the public, its been a life changer

[@AskDoctorJo]

You're welcome. I'm glad they are helping.

[@monicacall7532]

Riv, I can sympathize with your situation. Did you go through a windshield by any chance? I did in 1979. Because the EMTs had pronounced me dead at the scene and I then “resurrected as the doctor was signing my death certificate everyone was in shock and forgot to x-ray my neck and back. How I wish that I’d had these exercises back then! I just had doctor after doctor tell me that the pain was all in my mind (because I’m female!🤬) and not take my situation seriously until I finally found an orthopedist who finally took my situation seriously 12 years ago. C 5&6 plus T 7-10 plus the ribs that attached on both sides of the T vertebrae were broken plus several of the neck, shoulder and the right arm deltoid muscles were nearly torn completely off. Yup. I now have stage 4 arthritis in all of my “formerly brokens” as I call them. I’m so glad that you didn’t have to wait years to find out what a mess your neck was and wish you the very best. If you need someone to vent/visit with I’m here. It helps to find others who understand what those kind of injuries can do to your life. Cheers.

[@monicacall7532]

This was EVEN MORE helpful than your other neck stretch videos. I had no idea that my rhomboids were in such a desperate need for a good stretch. Thank you a bazillion times for posting these videos. You’re an angel.

[@AskDoctorJo]

You're welcome, and thanks. 😎

[@claudia8861]

Hi Jo, I appreciate your real-time videos very much. They are much more comfortable to do than the demonstrative ones, which make me reach out to the computer to pause the video.

[@russodean2]

Wow. After 4 months of chronic neck knots and pain. This actually works. Hoping it's not just a temporary relief

[@jimconnell8994]

Exactly what I needed. A blessing that you share your knowledge and compassion 🙏

[@atabutter440]

Just did these exercises and my neck feels better!

[@nicensleazy1892]

Years of cycling and road racing certainly take a toll on the neck . Out off all my injuries over the years, I find the neck very temperamental !

[@AskDoctorJo]

So many muscles in the neck to get mad!

[@adriennecopeland8165]

Have completed this 3 times in a week, and am noticing an improvement in range of movement, pain reduction, and, driving!! Thank you so so much from Northern Ireland. x

[@AskDoctorJo]

You're welcome. Glad they are helping!

[@sheldmom23]

I LOVE the real time aspect of this video. It has helped my neck tightness so much. Thank you!

[@AskDoctorJo]

Thanks, and you're welcome! I'm glad it helped.

[@LauraMayStrnad]

I am 67 years old and have arthritis in my shoulders and spondylitis in my neck. I get really stiff and sore. This is helping a little bit to get rid of the pain and soreness. First time watching.

[@AskDoctorJo]

Hopefully doing them consistently will help even more.

[@Bethmcelderry14]

I have had 2 complex migraines this week already. Finally went to the ER. Dr said maybe it’s just tension from stress. Here I am. Thank you.

[@AskDoctorJo]

You’re welcome.

[@Annabel1989]

This really relieved my stiff neck. Im gonna keep doing this everyday! One of the best neck exercises ive ever done. Neck feels so lose straightaway. Ive suffered with intermittent neck pain for over a year now and its causing headaches nausea and dizziness. I hope that by doing this everyday i can get better 🙏.

[@AskDoctorJo]

I'm glad it's helping.

[@guenterschuster9450]

I have been doing your exercises daily for a little over a year. Before, I had excruciating pain and spasms due to writing and photo editing daily on my computer. It took me a while to really figure out the problem. Your exercises have done miracles for my neck pain. I greatly appreciate having these exercises at my finger tips.

[@AskDoctorJo]

I'm glad they are helping.

[@niaj8070]

This actually really helped me I slept wrong and my neck has been hurting for 2 days. These stretches really relieves some stiffness

[@galtx91dw49]

You help my neck & shoulders so much!👏🏻🥳

[@ToT_845]

I'm 19 and I diagnosed with cervical disc disease. My doctor recommended you videos,this really helps me. I got relief from my pain after doing your workout. Now my condition is improving. Thank you so much!

[@AskDoctorJo]

You're welcome!

[@AS-eh2fi]

Thank you for introducing me to isometric exercises. I always come back to these videos when my neck is giving me problems. Much appreciated 💕

[@AskDoctorJo]

You're welcome!

[@wahooooh]

Great way to start my morning!

[@jennifernero4076]

I was just looking to see if you'd posted any good neck stretches and *voila* YOU POSTED ONE TODAY! Thanks so much, Dr. Jo. Have referenced your videos so many times for stretches to relieve pain from working at a desk all day. Thank you! You're the best! (If anyone has piriformis issues, she's got one for that, too!)

[@AskDoctorJo]

You're welcome, and thanks!

[@tonymcconville326]

This was fantastic. You're an absolute Godsend!

[@patcallahan485]

Doctor Jo, I’m a retired U.S. Marine 66 years old with over 14 cervical and lumbar surgeries. I developed foreword head droop and chalked it up to the metal rods and plates in my neck. When standing with my shoulders to the wall I could not touch the back of my head to the wall. I thought I would end up like Julia Child looking at the floor all the time. I’ve used two of your videos, relieve neck pain from trigger points & muscle knots and 20 minute neck pain relief routine with real time stretches. And did them daily for the last six months. My neck pain (20+ years) is completely gone and I can touch the back of my head to the wall with my shoulders touching! I cannot thank you enough for your awesome videos, very encouraging and easily understandable, with real results. Thank you so much! Orlando, FL🏝😎

[@AskDoctorJo]

You're welcome, and thanks! I'm so glad they have helped!

[@patcallahan485]

@@AskDoctorJo you're amazing! Please keep your videos up!👍 Orlando, Florida🏝😎

[@AskDoctorJo]

Thank you!

[@eddyvarges7223]

Oh you know me so well! I was revelling in the relief from the levator scapulae stretch!

[@envision_embody_become]

So thankful for you! I love the real time videos because I can actually hold myself accountable to stretch for the appropriate time and reps 💜

[@AskDoctorJo]

Thanks!

[@analarson2920]

great as always, blessings

[@sv6743]

I can't believe all the collective muscles are stiff for me 😔 each every stretch triggered some pain and relief thanks for the priceless help

[@AskDoctorJo]

You're welcome.

[@Supernaturlisch]

This was a life saver! I thought I knew all the good neck exercises, but I definitely learned some new ones today. Thank you!

[@AskDoctorJo]

You're welcome!

[@somsahu7452]

Great relief 🙂

[@TheCdollard]

Hello from Ireland and thanks so much for all the videos Dr Jo. I started doing your shoulder stretches and rotator cuff exercises when I had tendonitis in my shoulder 2 years ago. And now I'm finding the shoulder and neck pain real time videos great for thoracic and neck pain issues. I've recommended you to lots of my friends...

[@AskDoctorJo]

Thanks, and you're welcome!

[@allyg8846]

Thank you so much for all of your videos! I am in physical therapy and a lot of the stretches overlap my routine but sometimes it is just a rough day and having the feeling of someone cheering me on (vs. just plugging through my PT checklist) makes all the difference!

[@AskDoctorJo]

You're welcome 😎

[@dornclarke7055]

Thanks for these exercises ❤️ I am finding them very helpful

[@AskDoctorJo]

You're welcome.

[@carolync8744]

Really effective stretches and exercises to relieve the neck pain I have been suffering from the past week! So glad I found your videos ! Subscribed ✅

[@AskDoctorJo]

Thanks!

[@yellowg3527]

Thanks for the continued tips for pain relief.

[@AskDoctorJo]

You're welcome.

[@nokaywester4382]

wowwww, such relief that i haven't been able to get before! thank you so much!

[@AskDoctorJo]

You're welcome!

[@tiffinistevensonearl434]

OMG thank you for these real time stretches/exercises. i I slept wrong and these really helped.🙌🏾

[@AskDoctorJo]

You're welcome.

[@nathaliacarpio4051]

Omg... god bless you.

[@MaggieSheak-bw7yu]

Very effective stretching to reduce pain

[@drizzlejolie4506]

Dr joe you’ve literally saved my life ...

[@TXDXEXO]

My god you’re amazing!!

[@katieirisheyes8508]

Many thanks as always! 💚

[@AskDoctorJo]

You're welcome!

[@victoriajoyco.4193]

Just subscribed! I've been doing this video for about a week because I think I move in my sleep and wake up with neck pain almost every day. It's helped SOOO much. Thank you! My ribs often get displaced and I've been getting chiropractic treatment for it; but I would love to see a video specifically on exercises and stretches to help ribs not go out of place if that's possible =)

[@AskDoctorJo]

Thanks! I have some videos for first rib mobilizations if that is what you are looking for. Also, some general core exercises might help with that. You can find them at: kzbin.info

[@jamesolson7179]

Ive been doing these and theyve helped alot. Thanks Dr. Jo. Love your doggies too.

[@AskDoctorJo]

You're welcome, and thanks! 🐾

[@othonmusicTV]

those exercises are very well demonstrated and have been very helpful with my neck & shoulder pain Thank you!

[@AskDoctorJo]

You're welcome!

[@Officialjaebae]

I needed this so much tension in my neck

[@fouziabukhari8831]

Thanks for this exercise

[@AskDoctorJo]

You're welcome.

[@lindagutierrez5409]

I love the chin tucks, works great. Thanks!

[@AskDoctorJo]

You're welcome!

[@KarinaGarcia-hb6cv]

Your exercises helped tremendously, thank you so much!

[@AskDoctorJo]

You're welcome, and thank you for your support!

[@wr2149]

Hi. Thanks for your help Doctor 🙏

[@AskDoctorJo]

You're welcome.

[@elyhilder54]

Thanks, Dr Jo.🙏

[@AskDoctorJo]

You're welcome, and thank you for your support!

[@malyn.akawattrading713]

Thanks Doc Jo!!! Helped me with my neck pain..💕💕

[@AskDoctorJo]

You're welcome!

[@Beengyou]

Woww I instantly felt relief. Thank you 😊

[@AskDoctorJo]

You're welcome.

[@nechitagutie9159]

Thank you Dr Jo..this helped me a lot with my neck pains❤

[@AskDoctorJo]

You're welcome.

[@themiddletons5892]

Had an extremely sore neck and shoulder areas. Followed your video and I feel better already. I will try these again. Thanks

[@AskDoctorJo]

You're welcome.

[@MaryShirro]

Thank you so much doc, I hope the exercise will help🤍

[@AskDoctorJo]

You're welcome.

[@donnafunnell2564]

Thank you Dr Jo. So helpful! I subscribed.

[@AskDoctorJo]

You're welcome, and thanks!

[@anisoabdi9854]

Thank you doctor Jo Help this exercise A lot

[@AskDoctorJo]

You're welcome.

[@yhanonelabella222]

Thank you AskDoctorJo for sharing this. Really help me a lot. been suffering neck pain a month now, hope you give me an advice.

[@AskDoctorJo]

You're welcome. Hopefully it helps.

[@pinkdripdrip7764]

That was on point no 🧢!!!

[@zoomout2248]

Thank you doctor, you are a great help

[@AskDoctorJo]

You're welcome.

[@esperanzamartinez-nadeau4734]

Excellent, I even got my husband doing them. Thank you Dr. Jo!

[@AskDoctorJo]

You’re welcome!

[@rikuonura9173]

Thank u very much dr jo.gdbls

[@AskDoctorJo]

You're welcome.

[@shawntownshend]

i've been stretching for months now with varying degrees of success. i just started doing the chin tuck and OMG, what a life changer. when i started to get the tingley waves of pleasure when doing the chin tuck, i knew i was on to something. i'm actually digging doing side to side stretching while in the chin tuck position which is helping immensely since i was stretching for so long without doing any chin tucks. also helping my posture. thanks doctor jo!!!

[@AskDoctorJo]

You're welcome!

[@taylorforsberg5974]

Thank you so much for this content

[@AskDoctorJo]

You're welcome.

[@KishBish]

So great! Thank you! 🥳💖

[@AskDoctorJo]

You're welcome!

[@el_jimmy_7]

Whenever I have any sore joints from jiu jitsu training session your videos always fix me right up. Thank you Dr Jo

[@AskDoctorJo]

You're welcome!

[@Shifa007]

Thank you so much doctor Jo, i hurt my neck doing barbell shoulder press today and was in extreme pain until i found this video. I am feeling much relieved. Again thank you so much 😊.

[@AskDoctorJo]

You're welcome.

[@briantimothy8315]

Thanks!

[@AskDoctorJo]

You're welcome, and thank you for your support!

[@duaamarhoon1438]

Really i love u I'm very thankful for what you offer to us❤

[@makjhonalfa9318]

Hi... Thanks Doctor. Your great attention for the people is a blessing....I heartily appreciate you... stsy Always Blessed and out of Troubles AAMEEN REGARDS Mak From Pakistan

[@AskDoctorJo]

You're welcome, and thanks!

[@rachanaarbatti2611]

Hi Jo this is Rachana from India. This video helped me get instant relief from my neck pain and I will follow this routine everyday since I need to balance my professional life style. Thanks a ton. Appreciate it a lot and glad I came across this real time video. Cheers and Love ❤

[@AskDoctorJo]

You're welcome. I'm glad it helped.

[@deluxinapeeris8998]

Thank you so much

[@AskDoctorJo]

You're welcome.

[@DhelousKitchen]

Hello Doctor Jo, thank you so much for this content Neck pain excercise..it helps a lot from Philippines 🇵🇭

[@AskDoctorJo]

You're welcome.

[@annmariebute6685]

Thank you very much 🙏🙏♥️♥️

[@AskDoctorJo]

You're welcome.

[@Me-sz7yy]

Great video!!, amazingly helpful one thousand thanks!! :)

[@AskDoctorJo]

Thanks, and you're welcome!

[@danielmedina333]

super hepful!

[@MrQuMoe]

Thank You Doctor Jo! My Neck Pain got lessened! Quite a relief!

[@AskDoctorJo]

You're welcome!

[@Parhaylikhayinsaan]

Thank you

[@AskDoctorJo]

You're welcome.

[@yhtrumg7079]

Awesome JO.. 4:35 min stretch had given me good relief as I had severe pain on ma right neck.. Thank u so much jo.. 😍😍😍

[@AskDoctorJo]

You're welcome.

[@sorourh7825]

Thanks a lot use full as always Why my neck has a lot of noise

[@mattb9664]

I still swear that bent over dumbbell rows with light-medium weight did instant wonders for my neck muscles and nerves that I injured at the beach last summer. After vacation, I dealt with a full 2-3 weeks of undiagnosed concussion effects (constant confusion and brain fog is a real thing). I tried tens unit, I tried pain numbing pads on the back of the neck and upper back/shoulders ..they sorta worked, but no lasting effects. I then did a Beachbody routine which included bent over rows...and it was a glorious moment when the pain receded immediately during the exercise and the confusion dissolved by the next day. These stretches all seem to be targeting that area that I had the problem with.

[@i.m.hidden2788]

This was awesome! Thank you!!

[@AskDoctorJo]

You're welcome!

[@i.m.hidden2788]

@@AskDoctorJo I just bought one of the neck stretches PDF and it's really great - thanks again! :)

[@hanwin651]

Thanks a lot !

[@AskDoctorJo]

You're welcome!

[@leomelina5468]

Excellent video, thanks:)

[@AskDoctorJo]

Thanks, and you're welcome.

[@addyv7363]

My neck makes cracking sounds and it hurts... sometimes I get dizzy and get headaches

[@stephaniesayschannel]

Hi Dr Jo!! Glad to come across this video and going along in real time 🎉 I feel like I’m not “exercising” alone 😂… I have noticed that I keep pushing myself into a position of pain, so thanks for the consistent reminders to not do that!! I am having MUCH difficulty with the rhomboid stretch.. it feels like my uppermost part of the shoulders are frozen when I move into that slouch. Troubleshoot, please?

[@AskDoctorJo]

It might be worth trying some different rhomboid stretches. I have a video just for the rhomboid muscles. You can find all my videos on my channel: kzbin.info

[@maisiecastro1]

Thanks I always see your good exercise I follow it good for me Rita

[@AskDoctorJo]

You're welcome.

[@ludmillabahari2098]

I do these execises with you because I have a scalenus syndrome and my therapist is on vacation. I hope so to be better with you, thanks of your video.

[@AskDoctorJo]

You're welcome.

[@tollhousecookie111]

These are great...thanks

[@AskDoctorJo]

You’re welcome.

[@carmelconti5993]

Nice one Jo

[@AskDoctorJo]

Thanks.

[@yashwantid8778]

Complete pkg for neck pain.... Thks a lot dear

[@AskDoctorJo]

You're welcome.

[@GothicTeaVea]

Seeing all of your t-shirts throughout your thumbnails, I'm convinced you're a fellow geek.

[@AskDoctorJo]

🤓

[@prabhattomar4587]

Thanks for giving a valuable information. It is a common problem now a days.

[@AskDoctorJo]

You're welcome.

[@mhedzhomerez5750]

Thank u I need this exercise

[@AskDoctorJo]

You're welcome.

[@truepatriot6969]

You are awesome, awesome, awesome!

[@AskDoctorJo]

Thanks!

[@ma.teresaambojia2483]

Thanks

[@AskDoctorJo]

You're welcome.

[@Donna1sweethair]

Felt great. TU

[@hellscope5947]

It is very useful Thank u

[@AskDoctorJo]

You're welcome.

[@nathaliacarpio4051]

thank you

[@AskDoctorJo]

You're welcome.

[@BANANAMOSH]

Thank you🥰🥰🥰

[@AskDoctorJo]

You're welcome.

[@maritseverijnse1876]

thank you! And cool t-shirts :)

[@AskDoctorJo]

You're welcome, and thanks!