Neck Pain? Try These 3 Pain Relief Exercises

Neck pain PDF pose chart here: www.yogabody.com/neck-pain-yo...
Can you feel pain when you flex, extend, or rotate your head and neck? Of all the aches and pains you might experience in your body, neck pain can feel sudden and scary, and you might struggle to know what to do about it.
It’s important to gather as much information about the condition causing your neck pain as possible, but whatever the trigger, the path toward healing is often very similar and tends to focus on a combination of strength and flexibility practices.
These three corrective exercises helped me heal following a C7 nerve injury and each focus on a different goal - strengthening the muscles supporting the cervical spine, increasing flexibility for better mobility in the neck, and finally using traction, which can be extremely helpful in relieving impingement.
VIDEO CONTENTS
00:00 Neck Pain
01:37 Safety
02:14 My Story
03:02 Anatomy
04:05 Muscle Injuries
07:26 Disc Injuries
09:13 Degenerative Injuries
10:55 How to Heal
12:20 Corrective Exercises
12:23 Isometric Neck Press
15:21 Neck Rolls
18:35 Supported Shoulder Stand
DISCLAIMER - Please do not use this video to diagnose or treat severe injuries. If you’re suffering from neck pain, and/or experiencing dizziness, bladder problems, muscle weakness in your shoulder, arm, or hand, you should see a doctor. In all cases, you should check with a trusted healthcare provider before starting any self-care routine.
ANATOMY
Your cervical spine contains the thinnest and smallest bones in the spinal column - your cervical vertebrae 1-7. These bones have a huge range of motion mostly thanks to the axis and atlas vertebrae C1 and C2 up at the top. Their unique shape and function enable your neck to turn, twist, look up, and bend down. However, this range of motion also means that the cervical spine’s corresponding intervertebral discs, nerve roots, muscles, tendons, and ligaments can become injured or inflamed.
COMMON PROBLEMS
1) Muscle injuries
2) Disc injuries
3) Degenerative injuries/conditions
WHEN MIGHT YOU FEEL PAIN?
*After sitting at a desk
*After sleeping
*During overhead press movements
*After a car accident or a fall
BEST PRACTICES
These exercises assume that your injury is recent and intense. As a result, they are very mild and gentle by design. You will eventually scale these up and increase the intensity once you start to heal.
3 POSES WE'LL LEARN
1) Isometric neck press
2) Neck rolls
3) Supported shoulder stand
WANT MORE?
* Check out this article: www.yogabody.com/ease-neck-pain/
* 21-Day Happy Back Challenge: www.yogabody.com/happy-back
* My podcast: www.LucasRockwoodShow.com
* Main site: www.yogabody.com
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Got a question? Please post down below.
#NeckPain #NeckPainRelief #NeckStretches

[@YOGABODY.Official]

Skip to 12:24 if you want to jump to poses. Also, grab the PDF in the description for reference later. Questions and suggestions most welcome. Hope it helps! - Lucas @ YOGABODY

[@saggygnaw]

Thanks for letting me know to see a specialist if I get hit by a car 😂

[@leelanandaihalagamage8005]

EXCELLENT VIDEO I HAVE BEEN SUFFERING FROM NECK PAIN FOR MORE THAN 18 YEARS..THANK YOU VERY MUCH

[@Divanessyoga]

What a unique way of doing neck rolls! Very effective, thank you

[@user-dz7lu3ri7b]

Thank you Lucas. Very simple, very prescriptive, precise, and concise using every day language none intimidating teacher , gentle spirit. Thank You ❤keep up the Good work!!

[@teresa6635]

This is great. I felt exactly were my tightness was and actually achieved a spontaneous adjustment. I didn't do the final move. No spotter in the house. 😛

[@gabrieladajerlixa1272]

Right what I have!! Thank you dear Lucas!!

[@ehayes370]

This video has already helped me. Thank you! You're my #1 source...love it!

[@YOGABODY.Official]

Glad to hear.... keep going!

[@denOfProgramming]

Thank you!

[@brendarichardson376]

Thank you so much!

[@AdiBarak.]

Thank you🙏 I love your channel

Thank you so much for the video!❤️

[@blessingjohnchelliah4317]

At almost 85, I swim and workout daily. I still have some difficulty climbing stairs. I will try some of your exercises.Thanks for your videos.

[@locomotioncr]

love your work! Namaste from Costa Rica

[@myragarcia2875]

Thank you for this video. Very educational and helpful.

[@vanitasyoga4951]

Very helpful 👍 thanks for sharing your knowledge 🙏

[@michellechang2538]

Thank you so much for your sharing your knowledges and thorough explanations ...it's great video, love it !

[@sanmarcoexplorer2726]

I’ve really can’t appreciate enough for this wonderful channel.

[@mvinayagar]

Thank you.

[@steveadams9289]

Excellent

[@angelnavarro4866]

Great information friend... THANK YOU! You are speaking to many hurting people here.

[@danieljamescoffey]

Lucas! What a great video. Excellent production quality, straight forward and easy to understand teaching style, educational and practical. I did your gravity yoga teacher training but oddly I've not watched your youtube videos before, not sure why not, but am really impressed. Makes a pleasant change from a lot of the other stuff out there. Well done!

[@YOGABODY.Official]

Thanks for your support, Daniel!

[@kojo_440]

This help me a lot

[@jennifers6772]

Thank you for the wonderful video. Very informative. I believe I heard you say that we shouldn’t do a headstand if we have high blood pressure. If so, what else could I do in place of that?

[@maggiewaffleberry3030]

Thank you! I appreciate each one of your videos I have explored. I've been with professionals to take care of TMJ and trigeminal nerve issues. It's been a journey. Have any videos about this topic? The neck work done in this video felt really good.

[@pathmasri3492]

Thanks for the sharing 🙏

[@YOGABODY.Official]

Thank you so much, Pathma! Really happy you found the info helpful. - YOGABODY Team

[@jonclay1563]

LOL, I pulled injured my right side of neck doing an overhead isometric press that has been very painful. But I'll give these a try, thanks for the information Lucas.

[@johngoh767]

Hi Lucas, I am 86 years old as on 2 January 2023 [born 02-01-1937]. I had Lumbar Spine [L4-L5-S1] surgery in 1986 following a nasty motor car accident. In the process, I suffered a foot drop on my right leg. Then in April 2015, I was diagnosed with Cervical {Neck] Spinal Stenosis [Stenosis means narrowing of the spinal cord due to old age] and need surgery. I declined because the diagnosis was based only on MIRI, which is unreliable according to some experts. So since I have never experienced any symptoms of neck or back pain so why do I need surgery. Mr. Lucas, I have been following your teaching and the video on “Neck Pain? Try These 3 Pain Relief Exercises.” I will incorporate your 3 exercises into my daily exercise regiment to strengthen my neck, though I do not have any symptoms of neck pain. Who knows your 3 exercises may be able to rejuvenate and strengthen the cervical and lumbar spines. Thank you and God bless.

[@YOGABODY.Official]

Keep going, John!

[@minervagonzales3787]

Amazing unique exercises. Loved your video & thank you. I am RN for over 4 decades & developed intermittent neck & back pain due to this hectic job & top of that had a motor vehicle accident by an 18-wheeler 23yrs ago that aggravated the condition. With GOD'S BLESSINGS I am alive(obviously), living, well & quite fit with my senior body system through daily strengthening, stretching & mobilizing exercises & maintaining such routine results to pain-free or lesser pain. GOD BLESS you & your ENDEAVORS.

[@YOGABODY.Official]

Great to hear you're doing well, Minerva! Glad these videos are helpful...

[@JimRedland]

Great information……thanks

[@YOGABODY.Official]

Glad you found the information helpful. - YOGABODY Team

[@reneelevitt2721]

Thanks!

[@YOGABODY.Official]

Thanks so much for the support!

[@wilmaru2028]

Thanks, you are a great teacher and give so clear instructions and background Infos!!! But sorry, can't find the pdf for download on my tablet.. With thankful regards, Ilvi from Austria

[@aaaa1953]

Very good exercises, my nerve pinch feels better already, thanks!

[@YOGABODY.Official]

Happy to hear, keep going, Wayne!

[@JanOlafRisnes]

Thank you Lucas. When I do head stand. Guess bout four decades. I think I have never done under five minutes... Now I do min 10 to 15 minutes. I have equipment to do 🦵 soleus. What u do know I can sit in chair. Use strap. Fixed to 🪑. Time work for me. Thank you.

[@Saafyr]

this is helpful, my neck pain tends to be chronic and pops a lot, it sometimes scares people when i drive. im young, no matter what i do, yoga, stretch, etc.. but im only 32, been through a lot of trauma.. is neck pain common even outside of injury? how do i get rid of it for good? 😢

[@Solistastyle]

I absolutely love this channel. What an era that we live in that a White Male is teaching an Australian/South Asian Woman (me) about Yoga 🤗 This is Definitely better than the weird woo woo yoga channels that just seem like mindless stretching sessions to me.... 🙏🏾❤️🥂

[@hugo3conde]

Went from very gentle to BAM - hang upside down - but I bet that last one gives you the most relief! thanks for the great work!

[@YOGABODY.Official]

Hello Hugo - valid point;) Give a try with an assistant!

[@evelynkrainer9586]

Hi, I m new to your yoga body. I have been practice yoga on KZbin for 10 years with Jen Hilman, (which was very helpfull cause of the pain i have to deal with. ) I found very interesting your aproch. Just want to say thankyou… holding thé poses for 2 mn is doing much more . My neck is always stiff .

[@YOGABODY.Official]

Welcome, Evelyn!

[@yasim9435]

How about exercise to relief neck pain induced by very tight muscles in the neck and upper shoulders?

[@edthoreum7625]

Try massage therapy,w/ adventuring crystal ,& Castor oil.

[@pennybryant2137]

Am trying this now! I have intense pain on the left side of my neck. Thank you!

[@YOGABODY.Official]

Hope it helps, Penny!

[@davina845]

I loved this video. It was easy and it worked for my shoulder pain. I also have pain in my upper and middle of my back. Do you have any videos dedicated to the upper and mid back? I have spinal stenosis in my cervical spine (C4 and C7). My upper back also feels week both due to doing repetitive movements slicing deli meat at work and from lifting heavy pans. I doing better since I left this job about a month ago, but I’m still having occasional pain and fatigue.

[@YOGABODY.Official]

Thanks for the suggestion, we'll work on it...

[@joyfulable]

Thank you for yr exercise I have neck pain long term from car accident and also shoulder pain from fall do you have a pressure release exercise other than the hand stand 😏I’d be a bit frightened to do this also my lower back is now in pain also I’m doing yr back exercises

[@l.b.3152]

Please tell me you have a yoga video session. I found your channel, and truly appreciate your teachings. I would love to purchase one.

[@YOGABODY.Official]

Thanks for your interest! Can find my teaching schedule here: www.yogabody.com/calendar

[@jaiezee1263]

As always Lucas, very informative from start to finish. I have completed a few of your classes and currently enrolled in a few more. Any plans on a corrective exercise coach certification? I have learned so much more from you compared to other certification courses. You are an awesome teacher!

[@YOGABODY.Official]

Thanks for the suggestion, no plans now but perhaps in the future. Thanks Jaie!

[@susiepoo51]

I have tears of happiness from watching your video. Thank you so much! I have severe pain from just lifting a gallon of milk, since my cervical stenosis was diagnosed many years ago. It use to become so painful it caused migraines, until I started CBD oil. Now they are tolerable.

[@YOGABODY.Official]

Happy to hear, Sue!

[@boudidouboudi3891]

Only four days for me but very chronic. Turns into headaches very often.

[@user-hq9fd8cl3i]

Very helpful video with lot of information about different issues. I have military neck with disc bulge, pinched nerve, weak muscles around neck and hands, mostly on the right side, I have consulted few doctors and yet havn't got right guidance to follow with or seen any difference in pain. I have tried ur sciatica nerve excercises and relieved my pain in few days. Lucas, can u please make a video on military neck with disc bulge with nerve pinch, how to fix the curve back? And some traction yoga method or pose?

[@YOGABODY.Official]

Glad to hear that the nerve exercise relieved you in some ways. We don't have any specific videos for your concern but you can watch related videos we already have that may still help you feel some relief. You can watch and try both of them alternatively: 1. Neck exercises: kzbin.info/www/bejne/fn-8aniYfLqBo7c 2. Back / Posture Exercises: kzbin.info/www/bejne/m5S7e56imZdsm5I Hope it helps!

[@user-hq9fd8cl3i]

Thanks Lucas, will follow them and share experience after

[@eli.8991]

Hi, you mention in the video to go see a specialist. What kind of specialist do you recommend? I've been suffering with dizziness and I believe it is due to my neck.

[@YOGABODY.Official]

Probably a physiatrist

[@martir8370]

Wow you dona awesome job and explaining this.. was in a major car accident.

[@YOGABODY.Official]

Hello Marti - wishing you a speedy recovery.

[@abbyevankow2945]

thank you for these great instructions - does it matter the order of the neck rolls - it feels best to do the elevation and retractions with the in-breath - does the order of these stretches matter?

[@YOGABODY.Official]

Order doesn't matter, keep going, Abby!

[@Mbatista2007]

How important is hand positioning in Supported Shoulder Stand? I find easier and more relaxing to let my hands hang, is this has effective has having my hands on the chairs?

[@alexiachr10]

Thank you so much for this. I have also C6/C7 radiculopathy. Been trying physio for a year with various exercises but it doesn’t want to release. It’s extremely stiff and causing severe headaches and tickling sensation on my arm. My surgeon is suggesting steroid injection but I am not super keen.. going to try your exercises for a while see if they help.

[@YOGABODY.Official]

Hello Alexia - uff, that sounds very challenging. Please work with your doctor, but if you're able to agree on a 15 min daily corrective exercise protocol, it's worth a try...

[@alexiachr10]

@@YOGABODY.Official thanks for the response ! I am indeed taking his guidance for any exercises/physio ! Let’s see how it goes

[@petertarsio7168]

Got one for hip pain?

[@jordynrichardson3124]

Hi, I was wondering if you know or can share anything about neck pain and GI issues being related via vagus nerve? I love these exercises. And I just thought I'd ask. I've been to specialists that don't really seem to help, but this is one of the only things I found to relieve extreme gas and distention.

[@YOGABODY.Official]

Thanks for your questions, Jordyn - I'll try to do another video.

[@jordynrichardson3124]

@@YOGABODY.Official thank you!

[@justmemaya]

I think i am feeling it on my trapeze. I most of the time (if not always) get stiff neck from sleeping. I feel pain mostly on my left neck/shoulder/shoulder blade. I put heating pad and stretch my neck and shoulder/shoulder blade. I just bought a massage gun. Hopefully it goes away soon. Any advice or suggestions to make this go away or whatever coz it’s really annoying. I also have a lower back pain when sitting/standing for a period of time. I bought your happy back challenge and doing the old challenge. Also bought your Stretching program. That i will start doing today.

[@YOGABODY.Official]

Yoga Trapeze is great for traction! Keep going, Maya...

[@melliecrow1091]

Can the the Yoga Trapeze replace supported head stand? Will the benefits be the same?

[@YOGABODY.Official]

Hello Mellie - yes even better 👏🏻

[@deniseladyhawke8379]

On your third exercise, I have no one here and I’m afraid to do that by myself I am alone. Is there any type of exercise other than that that we can do for traction?

[@davina845]

I have high blood pressure. What cervical traction postures would be good alternatives to the supported shoulder stand pose?

[@YOGABODY.Official]

You can make a neck cradle / hammock hanging from a door knob... it sounds kinda scary but it's just barely above the floor (like 2 inches). We use the Yoga Trapeze sling (we make them) but there are simpler devices online too, not too expensive. Key thing is JUST barely above the floor. "

[@fickgeist9]

I love this dude, seriously, he is the shit 😎

[@YOGABODY.Official]

Thank you!

[@mvinayagar]

Hi, when I do the cervical traction I can't breath through my nose cos they get blocked so I continue to breath through my mouth. Is that OK?

[@PattiAnnRidgway]

I have a “feet up” stand. Would that work for the last exercise in this video?

[@YOGABODY.Official]

Hello Patti! Yes, best use for that is cervical traction...

[@cjrecord]

"My neck is fine, I'm not holding tension." ::does the neck rolls, hears his spine and ligaments unzip, and something as far as his forehead release. "Oh." Thanks, hoss. This is gonna be a daily routine.

[@YOGABODY.Official]

Glad to hear that you'll be making this routine a part of your daily practice. Keep it up! - YOGABODY Team

[@12percentt]

Regarding the last pose. I don’t understand. I would think this was the opposite of traction on the neck

[@YOGABODY.Official]

Supported shoulder stands can provide traction and decompression for the neck when done correctly. - YOGABODY Team

[@chrajeshcse]

How many times we have to repeat this shrug exercises

[@ZmeH906]

As a practicing doctor chiropractor for 25 years, I have found that subluxation (misalignment) of the spine is a major cause of neck and back pain.

[@Piargane]

[@derejegodana]

❤️❤️❤️❤️❤️🙏🙏❤️❤️❤️❤️❤️

[@sm9846]

🙏🙏🙏🌸🌷🌹

[@jkbc]

The only thing I cant do is the last one upside down standing. I'll injure myself if I do that I know.

[@pamsmith7369]

Scapulae-pronounce same as vertebrae-scapu-Lee.

[@pamsmith7369]

Informative video. Thank you! However, please pronounce vertebrae properly. One bone in the spine is a verte-bra, pronounced like the ladies’ garment. Two or more bones in the spine are pronounced verte- Brie, like the cheese. The more folks mis-pronounce these words, the more mis-informed people get!

[@YOGABODY.Official]

Thank you for your feedback! - YOGABODY Team

[@petergalan6945]

neck pain movement

[@user-kr8vi3hg7h]

A shoulder stand on two chairs is a recipe for disaster!

[@petreawalsh9173]

Lovely stretches and different from the usual neck rolls ,though I wasn’t able to go upside down 🫣

[@YOGABODY.Official]

Hello Petrea - try with a partner!