Eliminate neck stiffness and pain FAST with this effective home stretching routine. 4 Simple stretches you can do every single day to alleviate neck tension, improve mobility, and decrease pain. Step-by-step stretches for neck pain presented by a doctor of physical therapy.

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These days more and more people are coming in to my physical therapy clinic with complaints of neck stiffness and pain.

The thing is, in most of these cases there was no accident or injury causing their pain.

In most instances, these patients are reporting “insidious onset” of pain (it happened gradually over time with no report of specific instance causing their pain). Upon further interview, there’s one obvious link to all of their pain - screens and posture.

The truth is we’re spending a LOT more time looking at our screens - more than at any time in our history. From working remotely and Zoom calls/meetings to checking social media and watching streaming videos - our bodies aren’t designed to spend so much time gazing downward and we’re starting to feel the effects of it.

Luckily, in most of these instances the right stretches and exercises can make a world of difference in decreasing stiffness and pain in your neck!

And that’s exactly what I wanted to share with you today in this video! These are 4 simple stretches you can do everyday to help eliminate tension, alleviate pain, and increase the motion in your neck.

HOW TO STRETCH YOUR NECK

The key to a successful stretching routine that offers the most relief is remembering that your neck is capable of motion in three different planes of motion. It can move forward and backwards, side to side, and it can rotate. In order to stretch it out most effectively we must stretch in each of these directions.

HOW OFTEN SHOULD I STRETCH MY NECK?

As long as there is no pain with these stretches, you can perform them 2-3 times/day. Please keep in mind that stretching needs to be very comfortable and it’s better to hold a comfortable stretch more frequently than to push to a level of discomfort.

HOME STRETCHING ROUTINE FOR YOUR TIGHT, STIFF NECK

0:03 INTRODUCTION
0:56 CHIN TUCKS
2:01 UPPER TRAP STRETCH
2:59 LEVATOR SCAP STRETCH
3:53 ROTATION STRETCH
5:21 BONUS HELP

Did you try the neck stretches in this video? Did they help you? I LOVE hearing from you - leave your experience in a COMMENT and let me know how you feel!

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