Don't Crack Your Neck! Try these Neck Exercises & Stretches Instead
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- Опубліковано 12 січ 2020
- Popping or cracking your neck may provide temporary neck pain relief, but it's probably not fixing the issue that's causing the pain. These neck stretches & exercises target the muscles that often cause neck pain. Buy a printable worksheet with these stretches here: www.askdoctorjo.com/neck-crac...
Start off with isometric neck exercises. Cervical side bending, rotation, and extension isometrics will help strengthen and relax the neck muscles.
Chin tucks are one of my favorite exercises, and it also stretches the neck muscles as well.
After you do the neck exercises, neck stretches will help keep the muscles loose and relaxed so you don’t feel the need to crack your neck. The upper traps, levator scap, and scalane muscles are the main ones around the neck that will cause pain and tightness.
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Dr. Jo is a licensed Physical Therapist and Doctor of Physical Therapy.
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Don't Crack Your Neck! Try these Neck Exercises & Stretches Instead:
• Don't Crack Your Neck!...
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. 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. Use of this content is at your sole risk. - Спорт
Buy a printable worksheet with these Neck Cracking Alternatives here: www.askdoctorjo.com/neck-crack-alternative-worksheet
Don't forget to hit the 🔴 *SUBSCRIBE* 🔴 button above! *Find all of my videos at **ua-cam.com/users/askdoctorjo*
I felt a difference right away. Thank you. I have so many pains throughout my body so getting rid of this one is very helpful and important.
You're welcome!
AskDoctorJo I just saw this video after searching up ankle stretches because I fractured my groth plate about 3 quarters through 2018 and I don’t think it’s healed properly tbh and the other day I jumped off about a 1.5 meter high concrete ledge onto a footpath after doing a monkey vault over it which obviously caries a lot of velocity and I landed on my heels obviously but it was a really hard landing and I don’t think that I’d hurt myself but both of my heels have been feeling really tight so
Sorry to hear that. Hopefully some of my ankle stretching videos will help.
@@AskDoctorJo Hi Dr. Jo - any exercises or stretches for ganglion cyst on wrist and De Quervain's Tendinosis? I have a lot of pain on the wrist and especially the joint between the thumb and the rest of the palm.
Oh the dog really caught me off guard. Thank You for the laugh!
You're welcome :-)
I’ve been waking up with so much neck pain it almost makes me cry some mornings, and none of those google images about “how straight your spine should look on a pillow” help because I can’t see myself from a 3rd person perspective lol. But this really saved my morning. Thanks a ton
You're welcome.
Same here and just everyday life hope you are doing better 💯
I really love this series. My neck and shoulders are so tight that I want to work it HARD, including cracking my neck. So this is an excellent reminder for me that small efforts can be effective. Isometrics are awesome! Thank you, Dr. Jo!!!!
Thanks, and you're welcome!
I crack my neck all the time and can’t help it but when u moved urhead to the side with sitting on ur hand it cracked:/ do u have any other tips btw these r rlly helping me ty xx
Thank you so much for this clear and helpful video. I’ve been struggling with compulsive neck cracking for years and this routine is finally helping me get over it❤️
You're welcome.
Hi Jo, I am having severe neck pain. Doing exercise after watching this video has really helped alot & had peaceful sleep.which i was struggling for last 2 weeks.Keep good work.You are helping needy people like me.
I so love your dog in the tutorial!
Bear says, woof (thanks)!
This video is much needed and so helpful! I suffer from neck and shoulder pain and crack my neck excessively throughout the day for relief. I enjoyed every stretch you mentioned, very well explained, btw. I have subscribed and will be returning to this video often. Thank you!
Thanks, and you're welcome!
I always crack my neck like every min and it really bothers me and it's starting to hurt 😭😭
That’s what happened to me. The back or side of my neck hurts really bad and if I move it or try to get up by lifting my head it hurts, I think I damaged my muscle or blood vessel. I’m scared now
@@emmrses me too
That’s the same for me. I crack my neck all day to get relief from neck and shoulder pain. It’s awful.
SAMEEE once I started crying
Same
Thank you. This is great. I still need to do these excercises after having a cervical fusion to help protect the neck
You're welcome.
You are the best, Dr. Jo. These neck exercises are great for the infirm.
Thanks!
Loved these exercises.
Thanks.
Awesome 👏🏼 👏🏼 👏🏼 👏🏼thank you for these exercises.💐💐💐
Thanks, and you're welcome.
These videos are always so helpful!
Thanks!
Thank you. Really helpful steps. 🙂
You're welcome!
These were AMAZING. Thank you so much.
Thanks, and you're welcome!
Thanks Dr. Jo!!
You're welcome!
THIS WORKS SO WELL TYSM
You're welcome.
Please help. I always crack my neck. I’m like addicted to it and now my neck hurts really bad and I can barely get up because it hurts.
Watching from Japan. Thank you so much. You’re wonderful.❤️❤️❤️
You're welcome, and thanks.
I feel better already.. amazing.. thanks!
You're welcome!
This was helpful
I'm 14 and have been experiencing problems with my neck popping recently. This has really helped with it short term. Thanks for the video!
You're welcome!
Thanks soooo much this is amazing!!
You're welcome!
I swear I love me some DoctorJo....you're great with your work....appreciate you so much
Chin chucks is my favorite...it work wonders
Thanks 😎
Excellent video
Thanks!
Tysm finally got my neck feeling amazing
You're welcome.
ahhh that felt so good!
This is my FAVOURITE tshirt of yours. Miss you Dr. Jo & Brian!
Letitia!! Thank you!! Miss you too!!
@@AskDoctorJo how tall are you?because I am 5'6 ". But. I have severe khypotic LORDOSIS and am just 19 years old. I have been facing this problem since 17.
And the end of the day am weak 5'5".so basically I lose 1 inch or more which is abnormal. What's your take on that.( I am Indian boy byw)
Somehow, you always seem to be so timely! I teach a chair yoga class for a group of elderly individuals and one of the things they ask about is "what can we do for our necks?" Lots of good stuff we'll be able to use. I always give you the credit and recommend your channel. Do you or can you do an episode on kyphosis?
Thanks! And thanks for spreading the word :-) I do. Not all of them can be done in a chair, but it might give you a few ideas: ua-cam.com/video/5pDrodSFO1I/v-deo.html
Super. Thank you.👌🤗
You’re welcome.
Thanks
You're welcome.
Loved your video doctor... helped me instantly. I knew cracking my neck was not the right thing to do because I somehow feel its starting to have an effect on my jaw muscles too... I felt the effects within 10 minutes. Thank you so much for sharing
You're welcome.
I can't tell you the relief I am feeling after doing these stretches. I did a tough upper body workout and my neck has been cracking since then. I then realized it was due to inflammation and tightness. I found this video; the first set of stretches took my break away and I got dizzy. I must've been incredible tight! I was much better after the 2nd set of stretches and got a little pop. My neck mobility is much better and no longer cracking. Thank you!
You're welcome!
I’ve never really gotten anything from exercises such as these before, but your last one did wonders. Man my neck is tight
Glad it helped.
Thanks 🙏🏻
You're welcome.
Your right. all the muscle stress is most probably caused by sitting on a computer extensively. Which I am guilty of as a college student. I will definitely be doing these exercises regularly!
I feel better. Thank you. Cute dog btw.
You're welcome, and thanks. 🐾
Thank you so much., I feel better already., :D
You're welcome.
Thanks for posting this I'm always cracking my neck
You're welcome.
I've been doing yoga and excersises for years trying to calm down my neck pain. And I tried this excersises now and I had to lay down because I felt a rush of blood going up to my head and I started to feel a bit dizzy. When the sensation dissapeared I felt just GREAT!! like I haven't in years!! thank you!!!
You're welcome!
Hello Dr...I suffer from lower back pain when I do Ur exercises I feel so much relief..thank u so much....love from India...can u give videos in strengthening the knees
You're welcome. I have several for knee strengthening. You can find them at: ua-cam.com/users/askdoctorjo
I've already new some of the exercises as sometimes I have pain in the neck and the trapezius. Recently I've found out that I have cervical arthose from c2-c7 with nerve compression in c6 and c7. But the symptoms up until now are not that bad. I will soon see a specialist
I suppose the exercises you show are safe and help to strength the muscles around the spine.
(I've never care about cracks)
Thank you for this post. I felt a big difference in my neck already. I have severe pain at the base of my skull from cracking over many years. I get bad headaches and pain in my jaw. Do you have other exercises that would help strengthen the neck muscles and eliminate pain?
You're welcome. Yes, I have many for the neck. You can find them at: ua-cam.com/users/askdoctorjo
I'm upset I didn't see this video two years ago when it was posted, these stretches are really addressing a lot of pain.
Thank you for posting!
You're welcome!
half way through the video and you are amazing! haha
😎
These are great. I didn't realize physical therapy could help so much with vertebrae and the spine. Much better than going through those forceful cracks
Thanks :-)
@@AskDoctorJo I'll have to buy the worksheets from you also.
Mam i can hear some cracking sounds in my neck i also consulted doctor but nothing worked now i will try ur exercises❤️
Nice vid
Thanks.
So I crack my neck all the time and I think im starting to get small headaches due to this, would all these exercises help and stop me from cracking my neck? Thanks :)
Did it help?
Are the inflatable neck braces any good ?
hi doctor when I bend my neck to the backward my upper neck have pop what's the broblem and how can I fix it. Thanks 🙏
So if you can answer that would be great but here is my problem.
Injury: slipped in a hill and fell, landing directly on my elbow. Forcing the left shoulder to bounce the left side of the head off of. It was a very hard fall.
Length of injury: 4 years
Pain Level: Resting in a fixed position 2, any movement over a certain distance. I can turn more right than than I can the left.
The problem is I can only do these stretches with very minimal movement, will they still work if I keep pushing it further each time? I can push it but not sure if it is wise to do so because there is the "this muscle hasn't been used in literally years" pain.
I have managed to get it to not travel down my arm so I am doing them correctly because the pain is retreating back up the arm and I feel pain only in the shoulder top and left neck now. So it is centralizing. Also is it wise to do the pull your chin down to your chest stretch if you have strain from looking down? Seems like it might make it worse since the person commonly sits in a position very similar to the stretch, ya know gravity existing and all.
This is a good video and the isometric stretches, the one on the forehead.......my God I felt that one really good.
I have been cracking my neck since more than 6 years ago
And nowadays I keep on wanting to crack my neck but i need to stop doing it and i hope this video gonna help me 😩
Hi Dr. Jo, I love your website! I am dealing with a frozen shoulder, as well as neck tightness/pain. Because of the frozen shoulder I can't push my head down with my left hand to do the upper trap stretch and levator scap stretch. Is there an alternative way to do these exercises? I can do them on one side, but not the other. I've been doing your frozen shoulder exercises and they are helping! I also bought a Tens unit, which I had never heard of. It's wonderful! Thinking of buying the Curve as well. Thank you so much for all your help! You are a life saver!
You're welcome. They can be done without overpressure from the other arm, or instead of pulling with the left hand, try pushing gently with the right.
@@AskDoctorJo Thank you so much! I will try that!
What can I do for stenosis lumbar right lower back hurts and left side too what theraphy or exercise can I do
Love the groovy peace dog t-shirt
Thanks 🐾
My neck just pop yay thank you for helping me this is Sam
You're welcome.
Hello Dr, I have scoliosis since I was 12 now I am 16. Today I always have neck pain. Is there a specific exercice for it?
I always find my neck very temperamental. I find if I work it too much, it will soon let me know. I'm an extremely fit person and most certainly stretch and foam roller most other parts of my body. However, my neck just doesn't like much manipulation
Hello Doc, during my physiotherpy for my my tight/weak neck and shoulder muscles, my physiotherapist tried massage gun on my neck and shoulder and I twitched or I don’t know what..Now my neck is cramping when I move in certain direction or when I try and stretch my neck..I am worried :(..what do you suggest?
Hello Dr. Jo, I'm doing the elevator scap strech and on my left side I feel it( the muscle stretch) but on my right there is no sensation or feeling( can't feel the muscle at all). My right neck back crack all day. But doing the other stretches I'm in great relief. Whats wrong with my right elevator scap?😟
Dr Jo, I didn't realize people were not responding to your videos...Honestly I cannot remember if I had previously or not. Originally last year in '18( well..now it's year b4 last) I found you when I had really BAD vertigo- and I think at them time I had asked for advice or something..its not like me to not engage- often the challenge is the opposite- unless I'm in a situation with toxic people- but I digress😌☺.
So I tried to.use your directions for laying on a surface and doing those side to side( may not be greatest description) exercises..but I did not have a firm enough surface to facilitate the correct execution..only a soft bed..so eventually I actually don't remember how I treated it- but fortunately it went away..it was HORRIBLE.
Since then my right ear nerve has succumbed to old age ( now 66)and piled on years of use,.. and stopped functioning..about 70%. Point being, I think all of those symptoms were building up to the eventual failure of the ear nerve.I asked a Kaiser( are you in Cal?)Dr. about loud music from the 70's being a cause..but unfortunately he was rudely indifferent , so I did not pursue any more questions. I have since changed providers..but it's still Medicare. So anyways..just wanted you to know I do watch you videos...even though I cannot always implement the instruction...the information you provide is wonderful and indispensable to have..plus..and this a huge plus- Just your encouraging. and helpful really positive and NURTURING bedside manner is a soothing balm in this hectic world that I really look forward to. I sure hope you get millions is of views...😊🙏.
On a side note...have you ever watched homesteading channels..like- ...'Weed 'em & Reap'...or 'White House On a Hill'..'Self Sufficient Me'...Justin Rhodes - all about growing food and raising farm animals in ecosystem (well, some) type environments..from their home properties..really generates hope and great information. You've really been a blessing to me. Thank you so much.
Herb Johnston
By the way..i stopped doing the neck crack thing because I ran out of money..and now the wear and tear from that causes me to have an inability to turn my head as far as previously able..but maybe it's old age☺. It's been 5 to 10 years since the chiro visits. Take care...hj
Thank you! I'm so glad you have found my videos helpful in one way or the other. Sorry to hear your first doctor was not very helpful, but unfortunately that seems to happen more often than not. I have not seen those channels, but they sound fun. I will have to take a look. Good luck, and I hope my videos continue to help!
@@AskDoctorJo thanks so much Dr Jo !!
Dr. Jo, can you suggest some exercises post surgery shoulder, (12 week) I'm doing physio. The pain is always there. I try some of your exercises, but if you have some suggestions, thank you.
What kind of shoulder surgery? Are you still on any precautions? What is your physio giving you?
I've been cracking my neck for years but now permanently stopped for about a year now. will i be ok as long as I dont crack my neck anymore or will the years of cracking have already done irreversible damage
your doggo is SUPERRR CUTEEE
Thanks! 🐾
Its hard for me to do neck stretches because my neck cracks very easily so i try not to move it as much
I suffer from anxiety and overwhelming stress which causes my neck and shoulders to tense up... I've tried your exercises and they definitely do work, but I find after a while they don't seem to do anything? Any advice?... Thanks Dr Jo,all your video's are so helpful, I'm a subscriber... Thanks for your good work!
You’re welcome, and thanks! Therapeutic exercises need to be done consistently. Are you doing them 1-3 times a day?
@@AskDoctorJo hi, I'm only doing them once a day or sometimes once every two days.. Thanks
I have anxiety to
When I move my neck it randomly cracks help!!!!!
Try to search if it’s any symptoms of some thing!
@@alishaanimations3058 yeah i had a stiff neck
I used to crack my neck for past 1 year and now it has become very painfull for last one month, doctors say nothing much to worry, but it is painfull, how to stop cracking my neck and will my neck ever recover if I stop cracking it please tell🙏🙏
Does crepitus go away
My neck is hurting right now, will me cracking it help?
I just have the urge to move my neck toward my left and I just want to stop also in my left porstion of my back I am so irritated plz help me
Hello Dr Jo, i have this strange sensation in my neck when i look to the left, it feels like sliding, also if i look to the left very fast i see white light. Can you advice what may be going on.
Dr Jo, also when i do a chin tuck, i hear a squidgy sound
Help the back of my ear and my neck are hurting ao bad
The chin tucks instantly found those muscles that were killing me.
left big muscle is completely hard way harder than my right one and i have pain on the left side of my neck :C minute 8:00 i feel pain on the left side of my neck more than in the middle were it should be :c
I wake up with neck shoulder in back pain
Lion bear is so cute
Thanks 🐾
my neck always feels like it needs to pop. when i sleep i either have to sleep on my back or my shoulders and up need to be on my pillow.
Same
Should i subscribe
how do i get myself to stop cracking my neck?
I love cracking my neck and this one time it went wrong and I had to go the doctors. I still wanna crack it. Believe me . DONT
Watermelon Vibes I’ve been cracking it so much i think I damaged a blood vessel or muscle or something. I’m scared because it hurts to even get up but only on my neck.
Can we talk about her shirt and her dog 😂🤣
Hi I’m Liam and I was thinking of seeing a doctor because my neck really bothers me should I see a doctor
I crack my neck literally 12 times per minute, it’s extremely dangerous but it’s like a tic and I can’t stop! It’s so strange.
Yo same! It looks like I have torrets syndrome but I’m just addicted to cracking my neck
@@TommyWeber same, the neck pain after a couple months is horrible though and the chiropractor doesn’t help!
@@xvshelly have you found a way to stop your addiction of cracking your neck? I need to stop because I’ve been doing it all day everyday for the last 3 years
@@TommyWeber I haven’t yet.
So cute!!
:-)
not all heroes wear capes.
:-)
My chocolate lab is named Bear. This helped a lot thank you 🙏
You're welcome. 🐾
Can I get a thicker neck doing these? I have a swan's neck...🙁
Probably not. These are more for retraining the muscles, not really bulking them up.
Bad effect of cracking neck please???
It's more about cracking it incorrectly. It can cause injuries to the bones, ligaments, or even the spinal cord.
i always hope my neck is that bad?
Who else here after they cracjed their neck and it hurts so bad
O
i have a new neck
Every time i turn i hear a crack and pop
Pleace talke about duck feet
Does the dog always wear that?
black lab life
Is that a costume on the pooch?
It is :-)
@@AskDoctorJo very patient doggy😊
Very much so!! :-)