Top 5 Neck Pain Relief Exercises – Ask Doctor Jo


Hey everybody, it’s Doctor Jo, and today I’m
gonna show you my top 5 neck exercises. So let’s get started. Some of you have asked,
do I need to warm up before I start exercises. And, yes, that’s a great way to kind of get
the muscles loosened up and ready to start exercising or stretching. And so sometimes
with the neck it’s kind of hard to do. If it’s your leg it’s kind of easy. You can walk,
you can march in place, you can do jumping jacks. But with your neck, it’s a little bit
harder. So usually what I’ll tell people to do is use a heat wrap to kind of warm up those
neck muscles for 10-15 minutes before you start exercising. So the folks at BioMed DB
Design LLC, sent me their Sunny Bay extra long heat warp. And so what’s really nice
about this is you can just microwave it for about a minute, and then do 10 second increments
to get it the heat you want it. But make sure it’s a comfortable heat and not too hot. And
then just kind of wrap it around your neck and you can just relax for about 10-15 minutes
with it on you neck just to loosen up those muscles to get them going get them ready to
exercise or do your stretches first and then exercise. So after you get those nice and
warmed up, then you can go into your exercises. So the first exercise is kind of a stretch
exercise. You can use it as both, but it’s really one of my favorites for neck pain.
And that’s a chin tuck. With the chin tuck, it’s just like it sounds. Your chuck- chucking
in- tucking in your chin, but you’re not going this way, you’re tucking it back and in. So
it’s almost like if my hand was here, I’m trying to push my head back into there. I
like to use my finger as a target a lot fo times just because it lets you know you’re
really working those exercises and getting them back to where they need to be because
a lot of times if you’re working on your computer, or you’re focusing on something for a long
time, those muscles just stop working and your neck kind of goes forward. And so to
get them exercising and kind of resetting them, a chin tuck is awesome. So just put
your finger on your chin and try and leave your finger there. Then you’re gonna tuck
it back in, so you got a a lot of little chins right there, and just try to hold it for about
5 seconds. It doesn’t have to be a very long hold. And then relax. So you should then have
a little bit of space in between. And that’s just a nice visual to show you that you’re
kind of resetting those muscles. But it’s also kind of activating those muscles again
to let them know that they need to work to keep your head in that nice neutral position.
So I would just do 5 second holds, do about 5 of those. And you can do them several times
throughout the day just to kind of keep that neck in that neutral nice position, keep those
muscles working. So the next set of exercises is gonna be with a resistive band. When you’re
using a resistive band, depending on what brand it is, there’s usually different colors,
so make sure you start off with lightest one. And that changes amongst brands, so even though
it might feel easy while you’re doing it. Since it’s neck muscles and those are smaller
muscles. I’d always start off with the lightest one. So we’re gonna do some side bending exercises,
but with a resistive band. So what I like to do is just kind of do a Rambo kind of thing
and wrap it around my head like this. So what I want to do is I’m just gonna give it a little
bit of resistance, holding here. You can anchor it on to something if this bothers your shoulder
or your hand a little bit. But you don’t have to give a whole lot of resistance, you’re
just kind of anchoring it there. And then you’re taking that ear down to your shoulder
there. But it’s not coming up, your not bringing your shoulder up. You’re just bending over
this way, and coming back up. So when you’re doing any kind of exercise with a resistive
band, you want to go slow and controlled. So it’s not this because 1, you’re not really
doing anything except using momentum and then you might actually make your neck a little
more sore. You’re really just controlling it. Coming back up. I do maybe 10, and then
switch sides, and then kind of go back the other way. So really try and keep your head
in that neutral position. And you’re just going over into a side bend. When you’re doing
the resistive bands, again, it really depends on what your injury is, what’s causing your
pain. So I would just start out with a little bit, like 10 reps, maybe 1-2 sets a couple
of times a day, and if that gets easier, then you can slowly progress more reps on, if you
get to 20-25 and that’s easy, then you can go up to a higher resistive band. So the next
one is gonna be a neck rotation with the resistive band. This is a little bit different cause
you kind of have to wrap it around your head. But what you’re gonna do is when you wrap
it around, you’re just doing a little bit of a twist in the front here. And depending
on how much hair you have, it might get caught up in your hair a little bit. But this is
pretty easiest way to do it, you’re just crossing here. And so since the resistance is this
way, I’m just rotating here. And then I can rotate here. So, again, you can either do
them all on one side if I want to do 10 on this side. Or if I just want to rotate back
and forth and then do 10 on each side or a total of 20, you can do that as well. But
make sure you’re taking a break in between those sets. It doesn’t have to be long. It
can be a 15-20 second break, but give those muscles some time to reset. And the same thing,
just start off with a little bit. You can slowly progress up, but when you ask, it really
depends on your injury, how long out you are from your injury. So it’s hard for me to say,
you just have to use your best judgement or progression. So then the next one with the
band is gonna be a chin tuck with the band. So this time, you’re just gonna put the band
behind your head. And you’re gonna anchor it in the front like this. And so same kind
of thing, you’re just doing a chin tuck and then nice and slow coming back. So you don’t
have to do the whole 5 second hold, but really control it coming back. So you’re not doing
this, that’s not really beneficial. But really go back into that chin tuck, and then slowly
come back in and relax. So, again, same thing with the reps, just start out with that little
bit, and then kind of progress to a lot. So then the last one is still with the chin tuck,
but this time, you’re exercising those deep flexor muscles in the front. Those neck flexor
muscles. So what you want to do is kind of a combination move. You’re gonna go into that
chin tuck, and then bring your chin down while you’re in that chin tuck. So you can hold
it for just a few seconds, or you can slowly do it continuously, but just make sure it’s
controlled. And you’re trying to keep that chin tuck the whole time. So I’m tucking in,
and then almost like you’re nodding your head, with that chin tuck. So while you have that
chin tuck, you’re not gonna be able to bend it down that far because these are the outer
muscles when you’re doing this. And when you’re coming in using those inner, deeper flexor
muscles, you’re just gonna be able to bend a little bit. So don’t feel like you have
to make a big movement, but just really control that movement. So with these, you might just
want to start off with 5 and then kind of see how you do because it’s working muscles
that you might not have worked for a long time. So make sure you be careful with that,
don’t overdo it. Don’t make them more sore, just make sure that you’re working them. Kind
of getting them retrained, and getting some relief with those exercises. What’s also cool
about this neck wrap (and I say “cool”), is you can also put it in the freezer for about
an hour, and then you have a cool wrap afterwards. So a lot of times people will say, when do
I ice, when do I heat? I usually say, heat before to warm up and loosen up those muscles,
and then do ice or cold afterwards to kind of help get that inflammation, or that increased
circulation that you got with the exercises to cool it back down. So if you’re interested
in purchasing this, make sure and click on the link up there. And don’t forget to subscribe
by clicking down there. And remember, be safe, have fun, and I hope you feel better soon.

11 Comments

  1. Purchase the neck heating wrap featured in this video here: https://amzn.to/2RQbiam (affiliate link)

  2. What about neck instability?😰

  3. Tnx, never tried this way before but it's brilliant.

  4. Hi Dr.Jo how are you? My back of thick gets pain when I climb on ladder..no words for explain about the pain..pls give me any solution… Plsss

  5. I m suffering from shoulder pain please help

  6. Certainly will do those stretching exercises

  7. Thankyou doctor

  8. I like all your exercises, they are so simple and so easy to follow – and obviously quite beneficial. Plus – I just LOVE your energy, it comes as an extra bonus! Thank you so much 🙂

  9. Thanks for this and Merry Christmas.

  10. Hi Dr. Jo, I couldn't learn to make chin tucks the first time I saw your video, but I learned a trick, I sit on an office chair with a high back, so I put my shoulders and back against it and I make the stretch, is more easy for me by fixing my shoulders and back with the help of the chair, I hope it helps to other beginners who have the same issue. Thank you and loves 😘 and ¡Happy New Year to you and your family!🎉🍷🍰

  11. Glad to find you Dr. Jo! I like your style and am feeling motivated. "Disclaimer Alert Disclaimer Alert" makes me smile because it reminds me of Gomer Pyle, USMC episode "Citizen's Arrest" 😄

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