Neck Pain Relief Exercises in 5 min

This video will go over a 5 minute routine to stretch out stiff neck muscles and provide fast relief. Do this exercise routine at least three times a day for at home neck pain relief.
5 Minute Neck Stretch Routine:
--------------
Warm up - 1 minute
Side to side neck rotation - 10 times
Side to side neck bend - 10 times
Neck flexion and extension - 10 times
Forward shoulder roll - 5 times
Backward shoulder roll - 5 times
Stretches
Upper trapezius - 30 seconds each side
Levator scapula - 30 seconds each side
Anterior scalenes - 30 seconds each side
Chin tucks - 30 seconds
--------------
► TIMESTAMPS:
0:00 - Introduction
0:58 - Neck Stretch Routine
1:21 - Warm Up
2:25 - Upper Trapezius stretch
3:30 - Levator Scapula stretch
4:37 - Anterior Scalene stretch
5:38 - Chin Tuck exercise
6:15 - Conclusion
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► ABOUT ME
Jeffrey Peng MD is a nonoperative orthopedist and sports medicine specialist. He created a KZbin channel and blog to translate cutting edge medical knowledge and clinical research to benefit all those looking to live an active and healthy lifestyle. He focuses on maximizing non-surgical treatments for sports injuries and orthopedic conditions. He specializes in using orthobiologics and ultrasound guided minimally invasive techniques to treat osteoarthritis, tendinopathies, and musculoskeletal disorders.
Dr. Peng is board certified in sports medicine and family medicine. He completed residency with the Stanford family medicine residency program and completed his sports medicine training with the Stanford primary care sports medicine fellowship in San Jose. He is an active faculty member for both programs and is excited about training the next generation of physicians.
Dr. Peng’s sports medicine clinic is located in Campbell, California.
Twitter: @JeffreyPengMD; / jeffreypengmd
Website: www.jeffreypengmd.com/
► Disclaimer
My content reflects my own opinion and does not represent the views or opinions of my employers or hospital systems I am affiliated with. They are meant for educational purposes only. They do not substitute for the medical advice of a physician. Always seek the advice of your physician with any questions you may have regarding your health.

[@ruthwezeman6700]

I woke up last Monday with horrible neck pain, I’ve been doing these stretches every day and they help SO MUCH! Many thanks 🙏

[@gospelzeee7541]

Just tried it and I felt immediate relief on my neck

[@UzumakiUchia-dd2eg]

No cap. I feel so free

[@indianlaughsgags]

You lier 😢

[@zulekhabux6222]

It's the truth, I did it now and feel relieved already, Try it!

[@marlenafina3481]

Maybe it helped you but I've I've tried these and so many other youtubers stretches and nothing works!

[@MilanieMohdNor]

Agree. I always come back to this video when I have stiff neck. Or whenever I have 5 mins to spare. It feels good to do this routine.

[@money3ss]

The split screen to give text as while video demo plus clear instructional audio is simply awesome.

[@suzannevancleve6330]

I’ve been doing these exercises daily for about two weeks now, and it’s been an amazing improvement on my neck mobility. My muscles were very tight, and now they’re just fluid. Thank you!

[@alishaba-]

As someone who goes to the chiropractor monthly, thank you for posting this. While I often have other areas out too, my neck is what has bothered me the most and has often turned into a migraine. These exercises are great. They really work and they target other muscles and areas that are often neglected by other neck stretches. Edited to add: When my neck starts to feel sore, I do these and I don't get a migraine from the neck pain anymore. Hallelujah 🙌

[@Slurped836]

All chiros could easily just give people a set of exercises to do at home instead of signing them up for a period of treatment over a few months at around $60-70 a session and all would be good, but think that would not make them any money would it, chiros are charlatans and are just in it to prolong treatment as long as they can and tell you that you will always need work done to keep the pennies rolling, with correct exercises this does the exact same thing as chiros at no cost, the clicking of joints is something anyone can do much like clicking you fingers, it does nothing but convince the patient something miraculous is happening, save your money.

[@justinamcclelland5059]

So glad I found this video I do these on my breaks at work and immediate relief. These are a new daily routine for me! 🎉

[@smeeds117]

Started doing these every morning and night. No more pain and my posture has improved. Thank you so much!

[@MilanieMohdNor]

Been having neck pain for last 3 days.added this to my morning workout today and instantly feel better. Will do another 2 throughout the day. Thks again doc.

[@karensabroso4919]

Watched the ads just to thank you! What a quick relief ❤

[@Anshika-li4bu]

I've had pain in my shoulder and neck for 8 years ..and it's been only 2 days of doing all these exercises and I've had so much relief in my neck and shoulders..I do these exercises only 1 time but still it's too effective. Best ever video I had found for my pain ❤️😊 . Thank u so much for making this video sir 💗🥹.

[@damionandy]

Man, thank you so much for making this. I’ve had crazy neck pain from playing guitar and this was the relief I needed. Thank you!

[@Elevatedreams152]

1:20

[@twistedsister4623]

These stretches have changed my life (in just 1 day!) I have had horrible pain in my left shoulder, as well as my neck. I finally found relief! Thank you!

[@hazmileffendi2990]

I have suffered neck pain for several days... this video comes out at the right time... it really works for me. I can feel the difference right on the first time... will try to make this a routine... thanks a lot for sharing!

[@JeffreyPengMD]

Wonderful!

[@user-ts7xy8kv7l]

These stretches have relieved the chronic pain in neck more than anything else I've tried. Amazing! Thank you Dr. Peng!

[@sheldmom23]

I love this neck exercise routine, especially because it’s done in real time so I don’t have to worry about the timing. Dr Peng’s video is quick and to the point, not much extra talking before or after. Thank you!

[@justsomenightowl7220]

Thank you so much! I have been doing these semi-regularly for less than a week and I’m no longer feeling pain where I used to :D

[@jealemz]

This is such a great exercise. I do this and the upper back exercise and omg the pain I’m feeling for the past few weeks is gone. My neck and upper back feels lighter now. I will do them 3 times a day. Thank you so much.

[@lesliehorton4256]

I experience a lot of neck pain while riding motorcycle,I bet this is gonna help. Thank you for keeping it simple and right to the point 👍

[@user-vp7ku5eg2b]

Thank you!!! Felt instant relief from nagging neck pain. Will definitely start doing these daily!

[@jacinth8268]

I had bad neck pain for about a month and decided to look into ways of fixing it. After this video along with the should pain relief video, it got rid of my pain in about a week! I did both videos three times a day while doing the warm ups throughout the day at work.

[@susanwong6471]

Great exercise! Immediately I feel relax and neck is less stiff- thank you ❤

[@mgurtovnik]

I sometimes get sore neck muscles that give me splitting headaches. I have tried your exercises a few times already and they have provided immediate improvement and pain went away after a day. I now keep this link handy and do them as soon as I get a sore neck. Also recommended your videos to coworkers. Thank you!

[@cocoshine-nk8pz]

Will definitely try this. It's so easy and simple.. Thank you so much Doc !

[@annikapotgieter2417]

this is so simple straightforward and really easy to follow, thank you!

[@marcoclipsff8449]

Did it work for you ?

[@AbdunK99]

You are really a life savor, doc, no exaggeration! Keep up the good work.

[@JeffreyPengMD]

Wow, thanks!

[@elainepeevy5379]

Thank you. Neck pain is the worst! These exercises really helped.

[@yogyataharsora2735]

Thank you so much Mr Jeffrey for teaching such simple exercises which anyone can do

[@amana3804]

Thankyou ❤️ immediately recovered ✨

[@MohamedAhmed-gq3vh]

Thank you dr. Peng. I frequently do your exercises for my shoulder & neck pains, it is so helpful & u r the best for making those stretches so easy to follow & practice. Greetings from Germany🖐😊

[@yapmagdelin9943]

Thank you very much for your kindness to let us share this Neck Pain Stretched video ❤

[@bibilein5768]

So good. Thank you so much. This routine showed me how tight my neck muscles were... so relaxing😊

[@nancycohn8070]

Wow! I just found this yesterday and it has already changed my life. Thank you for offering an easy to follow routine. You rock!

[@jeananderson1598]

Just found your station. Especially, love the real time. There is definitely more mobility in my neck when done with the exercises and will continue to follow this video on a daily basis. I have an especially bad sinus headache today, which has tightened up my neck and now have some relief. Thank you very much.

[@sansraut2908]

Thank you so much you change my life in 1 day 😭🙏🙏

[@butterflyhigh5237]

It really helps me for my neck and headache for almost a month thank you doc.

[@JeffreyPengMD]

Wonderful!

[@kimhoang8400]

Thank you so much for neck pain exercise's lesson.This is so helpful and easy to follow 😄

[@JeffreyPengMD]

Glad it was helpful!

[@mavrick230]

Worked like a charm. Thanks Dr. Jeff

[@UzumakiUchia-dd2eg]

Just the warm up and i already felt better. Thanks very much

[@Cutiee346]

Bestest video ever I had been suffering from neck pain frm last 4 days by doing this , it reduces some pain Thanku a lot

[@isahome2760]

Wow. I had pain for a week now and then I found this video. I got relief instantly. Impressive. Thank you.

[@ashwinisagave328]

Very very effective from the day one my pain gone..... Thank you...... 😊

[@paulenet9237]

thank you. This did help reduce the pain when nothing else did.

[@Ray-kn7fn]

These exercises really work! Pain 90% gone in 2 days doing them 3 times a day. . Now I do them once a day. No more pain!

[@fakhriafaiz8316]

Wow it really works thanks a lot I was suffering from neck pain

[@jongreen163]

Thanks again for your support and your help

[@JeffreyPengMD]

No problem, thanks for your comment!

[@bredaconstant7045]

Thank you for your help👍

[@a.jaganatharaja7198]

Good

[@sylvetteamoah-agyei9982]

Very effective. Just one exercise sorted me out! Welldone and thanks Dr. Peng.

[@StrawHatCh2rry]

When I tell u this actually helped, thank you so much ☺️ I’ll be doing this three times a day

[@mdsihabhossain4961]

Well done sir ❤️. It was an incredible video for me as well as who suffer this kind of neck pain. Pray for me to minimize the pain, because I am extremely victim with this problem.

[@richardcrowden3081]

Thank you so much. I was looking through a few videos for neck pain exercises and came across this one by accident but this one is definitely the best. The reason for this is because this one was the easiest to go along in real time with so therefore I will be practicing this one at least a couple times, daily

[@JeffreyPengMD]

Awesome, glad you think so! Thanks for commenting

[@devrani100]

I did this excercise and really gave me relief from neck pain, thank u so much

[@BillyDee159]

Thank you I’ve done this twice a day for two days and already feel better. I’ll try and do three a day tomorrow again, thank you very much.

[@JeffreyPengMD]

You're welcome!

[@JKsEuphoriaKookie]

Thank you so much! I had neck pain since last year and not even the massage helped but now I feel more relaxed after doing this :3

[@suzanettenurse5531]

Worked immediately, thanks.

[@fevkin]

Thanks, I've started doing this routine as my right back of neck has become very stiff and immobile (I'm 70). I really appreciate the descriptors you've put up as I like to learn the names of the affected muscles and get the spelling too

[@matherspad]

Iv had terrible neck/shoulder pain on my right side now for 3 weeks, iv just done these exercises for the first time, can already tell a beneficial difference, il keep it up 3 times a day 👍

[@charliebrogan5122]

Thank you so much! This immediately relieved my pain 😄

[@angelinatamot]

Just tried it for the first time. I started the shoulder exercise yesterday and now my left hand is able to reach my right shoulder. Thank you Dr. 😊

[@vefakerimova5503]

Thank you so much, Doctor 👏

[@disha5011]

Thank you so much , this helps

[@leospectrum]

This is the best neck relief video I’ve done. Perfect moves. Thank you ❤

[@ngangocly4201]

Thanks Dr Peng! Very helpful exercise video!

[@mercedesmurray4990]

THANK YOU! I do this at my desk along with your video 3xs a day. Excellent stretches, but the best part is that you move through the exercises and do them WITH US along with a timer. It's a wonderful tool to have. Do you have stretches for pirformis syndrome?

[@lakshminarayanamalempati7305]

hi Dr Jeffrey, thank you for sharing these exercises. I have been having chronic neck pain. Hope these help get me going.

[@iCourtneyCheyenne]

instantly felt better, thank you doctor !!!

[@TwitterTate]

Thank you this always happens to me after i workout your tips helped me thanks

[@snehabisen6176]

Thanks a lot …so glad I found this video ,these exercises are just magical and gives relief to the pain instantly✌🏻✌🏻👌👌

[@anbarnawar1666]

Wow instantly relieved my ominous neck pains thanks!

[@mmmkskks5769]

Wow that gave me instant relief. Thank you!

[@thee.straight.talker239]

😮😮😮I can't believe I was having the most severe backneck pain, and I feel relived after this 5 min🙏🏾😭 thank you

[@fidagazzar6081]

One of the best videos I’ve found so far

[@TFunksterorama]

Thanks for sharing these simple and effective stretches!

[@hungntp967]

So simple and so clearly to follow you. Thank you so much for this

[@Beastmale1]

Neck was paining from 2 days,I got relaxed at 4.9 of this video ,woah.Thanks!!

[@CVO17-GSA23]

Thank you so much have sore neck from a fall. This helped tremendously.

[@deniserender5916]

thank you so much for these great stretches they are helping me.

[@butterflyhigh5237]

This exactly what i need just now, my back hurts so much ,now i felt relief

[@kanpysoe7218]

Thank you so much ,Doctor 🙏🏻🙏🏻

[@annmitchable]

really feels good thanks doc. Iam trying even Iam so stiff and painfully when stretching my stiff muscle but it helps to relieve the pain which i felt through my hips too when I'm stretches.

[@user-hj6qe7yk8v]

I am doing these exercises from last 7-8 days my neck pain is reduced by 50% Thankyouuu so much for sharing this . Will keep doing it !!

[@user-gi4yd3ti9e]

thank you so much! i was freaking out thinking i tore an artery. the pain was on and off for two weeks and got worse last night and throughout today, these stretches gave me instant relief

[@glowlight3791]

Very helpful, Dr Peng. Thank you

[@yourinaworldofgames3273]

1 try and i feel bet relief need 3x a day for this. thank you so much for the tips .

[@ngs3069]

Suffering from neck pain from last 15 days after doing your these exercises got 100% relief within 3 days.. Thankyou so much God Bless You 🎉.....Love from India

[@perumalkulam]

மிக்க நன்றி. Thank you Brother

[@chityalarevathirevathi7903]

Thank you so much DOCTOR 🙏🏻

[@franksewe]

Very very helpful. Thank you Dr. Peng.

[@parthasarathy3786]

Splendid workouts. Thank you so much🎉🎉🎉

[@kellybrown8728]

Works immediately ❤ thanks so much

[@WestermansTajikistan]

thank you. I'm new to office work and its been a struggle.

[@roserodrigues5085]

Very good exercises. My neck pain reduced in no time. Thank you Doctor God bless you

[@warriorbrah07]

All the tension instant relief. I’ll save this video doing this daily. Thank you so much bro

[@nityakishoriradhe]

I had mild pain... feel relieved... thnku so much

[@Patty-qd1lz]

I am so very grateful. I feel so much better.

[@zjengle6878]

Thanks man. My neck was really stiff from studying a whole bunch. This helped a lot 🌟

[@ghabilihabennywally9354]

Thankyou very much Doc for your help. I just started feeling muscle pain in my neck with my aging going to 70 now. God bless you.

[@hannahr3441]

Thank you! Immediate relief at work today 🎉

[@loritaharris7062]

What if it hurts so bad that it hurts to move in any direction.

[@amitkumarsahu4068]

go see a doc .

[@mylittlepitbull3143]

A little bit at a time. Don't look down at your cell phone. Try to start looking upwards.

[@norhariyani9853]

me too having it now. cant move any direction and stabbing pain while standing and sitting. went to the doctor, didn't even bother to see my neck or shoulder. he just said "oh it's a sprain. I'll give you painkillers and you're good to go" and that's it. never even said that i need stretches or whatever.

[@ria_singh01]

​@@norhariyani9853 prefer mri.. Maybe it's a disc bulge or spondylitis... I had similar symptoms...

[@Yeewen88]

Seriously though anyone with this should see a doc along with try to keep head straight back straight etc

[@lanarymontes6560]

Thank you so much Doc Jeffrey it helps alot.

[@JeffreyPengMD]

You are welcome!

[@MapieSpinning]

This is really incredibly helpful

[@mochlif]

Thank you very much for that Dr. Jeffrey

[@jghosh5611]

Best and simple exercises for Neck Pain..😊 Thank you 😊