How To Strengthen Neck Muscles At Home - Neck Physical Therapy Exercises
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- Опубліковано 8 чер 2024
- 8 of the best physical therapy exercises to strengthen the muscles in your neck, back, and shoulders, alleviate pain, and improve neck posture. These are the exercises I recommend to my physical therapy patients all the time with awesome results.
⭐️ UPDATED VERSION OF THIS VIDEO: • Best Exercises To Stre...
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Get Jared's EXERCISE BALL at this Amazon link: urlgeni.us/amzn/exerciseball
(Please note - these exercises are intended for information purposes only and should not be taken as recommendations for your unique needs. You're encouraged to consult a local doctor or physical therapist for the exercises that will be best for you.)
Neck pain. It happens to all of us at some point in our lives and it can be a real... well... pain in the neck. In fact I would say that aside from lower back pain, neck pain is the most common condition that I treat as a physical therapist.
Luckily there's a lot that stretching the right areas and strengthening the right muscles can do to alleviate this neck pain and help you feel better. Today I'm sharing 8 of my go-to home exercises to strengthen the muscles of your neck and upper shoulders to help improve your posture and alleviate your neck pain.
WHAT CAUSES NECK PAIN?
Pain in our necks most often comes from the muscles, joints, or discs. Muscle pain is stiffness and soreness and most often caused by poor posture or traumatic incident (car wreck, slip and fall, etc). Joint pain can be sharp and stabbing and is often elicited with certain motions and movements. Cervical disc pain is typically categorized as either sharp or dull and may or may not be accompanied by numbness, tingling, and/or weakness in one or both arms.
WHAT IS MECHANICAL NECK PAIN?
Most of the neck pain that I see in my clinic can be classified as "mechanical" neck pain. This is neck pain that can't always be attributed to anything directly specific (no accident or injury). It comes on slowly over time and gradually intensifies. The most common causes of mechanical neck pain that I see are poor posture and degenerative changes (arthritis and degenerative discs).
WHAT ARE THE BEST STRETCHES FOR NECK PAIN?
The most-common symptom that accompanies the majority of neck pain that I see is stiffness. When there's damage/an injury to an area, your body sends the surrounding muscles into spasm; tightening them up to prevent further injury. Often this neck stiffness lingers and intensifies, thereby causing more pain in the neck. You can see it's an ugly spiral to get into.
Fortunately there's a lot that the right stretches can do to help alleviate this pain and stiffness. Check out this video for my best exercises to treat neck and shoulder muscle stiffness: • BEST Exercises For Nec...
WHAT ARE THE BEST EXERCISES TO STRENGTHEN MY NECK AT HOME?
When we talk about neck strengthening, the most important thing you can do is to make the muscles strong in the right way. We don't want to do anything that would further exacerbate or perpetuate the problem. You have to not only strengthen the right muscles in your neck, you have to do it the right way in order to maximize your outcomes.
The exercises demonstrated in this video to strengthen your neck and postural muscles are:
HOME EXERCISES TO STRENGTHEN YOUR NECK
0:00 INTRODUCTION
0:24 WHY DOES YOUR NECK HURT
3:18 EXERCISE INTRODUCTION
4:06 CHIN TUCKS
5:12 CERVICAL FLEXION
6:20 CERVICAL SIDEBEND
7:11 CERVICAL EXTENSION
8:54 YTI'S
11:23 WALL ANGELS
When it comes to correcting neck pain, one of the most important things you can do is strengthen the postural muscles that support your neck and head.
Performing these exercises can be a great benefit to increasing neck and postural strength and help you to feel better.
1. 4:10 Chin Tucks.
2. 5:16 Cervical Flexion.
3. 6:22 Lateral Flexion.
4. 7:20 Cervical Extension
5. 9:32 Y T I
6. 11:30 Wall Angels
thanks!
Ty
Thanks ☺️🙏
4cervical extension
"All for one and one for all". I appreciated your appreciation, fellows!
These exercises are a GOD send, they have relieved my pain and returned me to normal living!
That is wonderful to hear, A D! Thank you so much for sharing!
How long did it take you? Cause I'm feeling like nothing I do helps cause I've been suffering for 5 years and actively working on the neck to solve it for at least the past six a I feel like I haven't even made a dent. I've long since forgotten what it feels like to be able to talk and eat like a normal person without feeling like im being chocked, or without those ever looking tension headaches.
@@Newidhan have you seen a doctor? Or a physical therapist?
@@SehunAddictSuho I did, and i got a week long headache after pulling a muscle at the back of the head after two weeks of doing the exercises. I then opted to instead go to a gym that specializes in recovery and over a couple of months there it seemed i was ever so sllowly getting better but covid closed it down twice already and still waiting for it to open goddamit
@@Newidhan aaaa ouch :// that sounds really bad. I hope any of these exercises can be of help to you until the gym opens up again!
I am doing this neck exercise regularly since a couple of weeks. It helped me to get rid of my long time neck pain and headache. I feel much better now. Thank you so much for sharing this video and keep up the good work.👏👏
You are welcome! I am so happy to hear that and thank you for sharing!
are you working them every day?
Thankyou
Are you doing them everyday?
Everyday?
Jump to 4:06 for the Exercises. You're welcome !
Thank you for helping out, Sage!
Thank youuuuu
Omg thank you 😂 lol
Thank you! I almost leave the page after 3 minutes of nothing but talk talk talk!
It's fine i got lost in his eyes..................
Im a straight dad of 2 kids to btw xD, prefer having more info then not enough so im not complaining this guy has really helped me with c7 that had slipped this guy is a legend
(Check out the NEWLY UPDATED version of this video here: ua-cam.com/video/zt7b3YLBahY/v-deo.html) Do you suffer from neck pain? These are some of my favorite exercise to help alleviate neck pain and strengthen your posture. Thanks for checking it out!
Hi Jared so you have effective arm exercise to tighten the under arm (near where armpit) muscle
Thanks for sharing this. Iam one of your subscribers. I have constant left hip deep pain. It is degenerative joint bursitis. I will continue to watch your channel, from my home. ☆
Tone and Tighten are these good for alar ligament laxity?
Every video you've made is so useful. You are helping me save a lot of money from physiotherapy. Thanks again.
I cant really tuck my chin into chest. Will lifting the head and tucking the chin in work?
Thank you! I'm glad I found your channel. ☺
Excellent set of exercises and easy to follow directions.
I really like your videos and have been slowly incorporating them in my daily routine.
Please keep up the good work.
Thank you so much for the kind and encouraging comment, Ramesh Gandhi! I hope these things help you, and thanks for commenting!
Great video! Thank you!
Thank you! These exercises have made a huge difference in my posture and also the range of motion in my neck and it didn’t really take that long! I’m amazed how much it has helped me.
Thank you thank you thank you!!!
You're so welcome! That is wonderful news and thanks for sharing!
Thank you for the explaning it, I will try it.
Thank you so much!
Great tips! Thank you so much for making this video. I'll definitely be watching it much more from now on & do the exercises :)
You are welcome, Professional Wild Child! I hope it helps you!
Thanks for these exercises, they’re really helping.
You're welcome, Sim Thiara! I am so happy to hear this!
Oh my God!!! These exercises really helped me a lot!!! I have been doing for three days, and my severe neck pain is going away!!! Thanks a lot!!
You're so welcome, Harinder Rai! I am glad these are helping you and thanks for commenting!
Thanks for these tips, i will incorporate them into my daily routine!
You're very welcome, King Tut! I hope they help you! Thanks for commenting.
I´ve seen a lot of videos on UA-cam but this guy is by far the best!
He explains and demonstrates really well, exercises are very clear.
These exercises are the best thing that have happened to me... ever!
That is so kind, Isabel! Thank you so much!
Great video and exercises! Thank you!
You're very welcome, carlotags! I hope they help you! Thanks for commenting.
Hi Jared. Thank you for making these videos, they are really helpful!🤗🙏👍
You are very welcome! I am glad you found these helpful!
Hi Jared, your advice is PRICELESS. Very professional. Thank you so much!
You are welcome, Rita! I am glad you find my content beneficial!
Thank you for your dedication!~I needed this information this morning!
You are welcome, Donna! I am so glad the information was timely and I hope it helps!
Thank you for the sharing information regarding these great exercises, loved it when I did those and I will continue, greatly appreciated!
You are welcome, S Thakur! I hope this helps you and thanks for commenting!
Awesome
Very comfort to do
Thank you so much
God bless you
You are welcome, Aruna P! I hope these help you! Thanks for commenting!
This is sooo great! Thank you so much for sharing this with us :)
You are so welcome! I hope it helps!
Thank you very much for these exercises... very helpful.. struggling with severe neck and shoulder stiffness
You are welcome, asha h! I am glad these are helping you and thanks for commenting!
Dear Jared. I am extremely grateful for these exercises. My neck is feeling a little better after one session. Thanks for taking the time to post these
You're very welcome!
Thank you!
What a great video ! I think iit not onky helps but also corrects mistakes while exercising!
Please tell me if I can do these exercises while I'm in pain.I also have a straight neck and problems with discs in the neck.
For anyone how doesn't want to listen to the preamble fast forward to 3:18.
I found these exercisers very beneficial. Thank you for posting.
The "preamble" is the WHY behind the WHAT - I've found it helps a lot of people to understand why they have to do certain things to help their pain. I'm glad you liked these exercises; thanks for commenting!
@@toneandtighten We live in a time of short attention spans.
@@toneandtighten True and thank you. At the same time you do repeat yourself in the preamble so it could have been shorter.
We also live in a society where we can get attention
Great stretch thanks, also Liked your video. Tks!
You're very welcome, Sandroid! I hope they help you! Thanks for commenting.
I am so grateful for the great benefit I always receive from you. Thanks Doctor
Thank you so much, Thomas! I appreciate your support!
Thank you for these exercises 🙏🏼
You are welcome! I hope they help!
Amazing just amazing thanx alot. Best vid vary helpful
You are welcome! I am so glad you found this helpful.
Thank you so much! Love all of these and instantly felt so much better, especially after the last exercise
You are welcome, Violinna! I am glad this helped you! Thanks for sharing.
thank you
Thank you. Great video!! I can feel the muscles strengthening!! ❤
Wonderful! You are so welcome!
Thanks for sharing your knowledge. This was very helpful. I will definitely use this for my neck pain.
You are so welcome! I hope these exercises help you out and thanks for sharing.
Thanks! Great exercises
You are welcome, Vegan Arnevet! I hope these help you!
These are awesome! Thank you
My pleasure!
Huge huge help. I did these at 3 a.m. this morning and plan to keep it up. Thank you!!
Wonderful, Judith Wilson! I hope they continue to help you- stay consistent!
Really helpful it has relieved me big time!! Thanks alot :)
You're welcome! I am so glad it helped and thanks for sharing!
Excellent exercise for balance neck thankyou man
Thank you so much for this video
I’m a singer suffering from muscle tension dysphonia the last five years
The weak posture created all this tension into my neck and larynx area
My posture is weak and my back can’t support a good posture
I decided to exercise my back in the gym for so times a weak to fix my posture but it didn’t seem that it was enough
This video helped me so much I already feel mush better
Is there any other video that I can watch that you are explaining about how to exercises the neck muscles
Thank you so much
You channel is amazing x
Great advice 👍 also relieving my neck pain should relive the pain going down my arms
Thank you for another great video 😊! I'm a great fan of your videos 🌷🌺 the hip exercises, the LISS workouts and now this video. Did a few just now and felt instant relief 🎶🎶. Thanks much. Keep up your good work 🌟🌟🌟
Thank you so much for your kind comment!
Thank you so much for your amazing video, the exercises are very helpful. I have a question though:I used to play guitar but after couple of years, I'm no longer able to play because the moment I hold the guitar and start playing I experience very bad spasm and discomfort in group of muscles starting from my arm up to to my neck and around hyoid bone mainly on my left side,the side I hold the neck. The spasm is so strong that it pressures my wind pipe and I feel something sharp is pressing the back of my throat. Some people say it is because of weak muscles. Are there any other reasons and also exercises you can suggest?! I really like to continue playing guitar, but I can't. Thanks!
Thanks for your advice
You are welcome! I hope it helps you!
As I was watching your Video, I remembered these exercises from a few years ago when I was going to physical therapy for neck pain. I was told I have cervical degeneration which does not go away, but was told with strengthening exercises, it will help a lot with alleviating pain. These exercises worked wonderfully when I was doing them weekly. I’m gonna start doing them again I know it will help my neck pain, thank you so much for jogging my memory about these great exercises for your neck!
My neck really relaxed after following your neck exercise. Thank you,
You're so welcome, Wendy! I am glad you are finding these helpful and thanks for sharing!
I love these exercises. I'm going to start doing them.
Great, Italian girl! I hope they help you and thanks for commenting!
Thanks a lot! they are really good exercises!
You're welcome! I am glad you like them and I hope they help you!
Good.Thank u somuch
You’re welcome 😊 I hope these help!
Thank you for this, I'm gonna try it.
You are welcome! I hope it helps!
just amazing and its very useful
Glad you think so and thank you for commenting!
These exercises are a life-saver for artist. A billion thanks!
You are welcome! I am so glad you found them helpful and thanks for sharing!
I am going to add this to my work out routine. Thank you!
You are welcome! I hope they help!
Thanks for this, first time I saw your video today, started the exercises today.
You are welcome! I hope these exercises help you!
I’ve looked at quite a few of your PT videos and just wanted to say thank you. They are sensible, explained and demonstrated well and most importantly working to help alleviate my pain and improve my posture. Much appreciated!!
That is so kind, Mary Anderson! Thank you so much for the compliment! My passion is helping people just like you!
I love these. Wow..my back and neck have so many issues but these exercises felt amazing. Thank you x
You're so welcome, Paula! I am so glad they helped you feel better!
Long I have looked for a training that could help me with my neck and shoulders as I'm often stiff as anvil block (quote by friend), which doesn't mean that I should train hardcore. I've followed these steps just to try it out and OH MY GOD! It feels great! :D I'm gonna keep following these and the ones you made a link to! Thank you so much!
Fantastic, ChinChinMel! I'm so happy they've been helping you! Good luck!
great video, thank you for sharing
Thanks for watching! I am glad you found it helpful!
I found the exercises very beneficial I would like to know if exercise 2 and 3 are safe for those who suffer from cervical spondolysis.
These exercises are excellent and wonderful! Thank you so very much for your videos! You are doing a great job and you are helping many people heal themselves from neck pain and other pains! I am very thankful! Keep up the good work and may God bless you and your wife and family and multiply your blessings!,!!
You're so welcome! Thank you for your kind words and support!
love how this makes me look
Great, fern sungpan! Thanks for sharing!
Thanks a lot
You are welcome! I hope these exercises are helpful.
Thank you doctor. . . you explain so well and so clearly. I wasdiagnosed with neck spur and one year later (having pain almost 24/7) went to another doctor who said the spur was so, so tiny and what really caused the pain was my straight neck. Possibly because I slept for many, many years without a pillow. I lice in Japan where they didnt have pillows that fit my long neck. Any advise? March 1, 2020
Thanks Doctor, your video make majestic with my shoulder and neck🙏🏽
Great to hear, Masoud! I am happy to help!
Hats off to a clear and unfussy youtube instructional video. I'm going to do these every day.
Thank you so much, Alicia Schmalicia! I hope these exercises help you and thanks for commenting!
Thank you. Your video is great buddy. 👍
You are welcome! Thanks for watching!
Thanks again, this is amazing....
You are welcome, New Born! I am glad you like it and I hope it helps!
Thanks for the exercises!
You're so welcome, Lee! I hope they help!
Thanks for the video, does these exercises grow bigger neck if added some resistance?
Nice information
Thank you for this! Im very hopeful this will help with my chronic neck pain.
You are welcome, reid! I hope it does help you and thanks for commenting!
When do you recommend neck stretching to be done, pre or post strengthening exercises?
Hi Jared, Thanks for your exercises with clear explanations of cause of pain and strength bearing techniques. I am getting severe pain in the left lower shoulder a sort of poking pain and this pain leads to mild pain in front of upper chest. Hence can I do the above exercises related to neck?
I love you thank you so much for the help ,I did this one time and feel better already. Ur so smart I love u thanks
You're so welcome!
This video needs a love button ❤ live saver
Thanks so much! I am so glad you found this helpful!
Thank you very much. This really helps.
You're welcome!
Strengthening has helped me immensely. Will be doing these
That's great, Richard! I hope these help you and thanks for commenting!
Im trying to re learn some gymnastics for a musical im in and I needed to work on strengthening my neck to not hurt myself while doing backbends and rolls. Thanks alot :)
Totally awesome exercises, I know they will help me. ;)
Thank you, Estrella! I hope they do help you!
Awesome video thanks!
You are welcome! I hope these exercises are helpful!
excellent!!
Many thanks!
Your videos are excellent . Can I have some exercise for cervical radiculopathy.thks
Hello doctor
people like you are making the world a better place to live
You explain the exercises in such simple and beautiful way
god bless you and your family
Thank you so much for your kind words, Abhishek N! I hope this helps you!
I found this video after an achy and painful neck day. I followed along and did the exercises before going to bed and I felt such a relief. Thank you so very much for your kindness in taking the time to educate and teach us how to live pain free the natural way.
You are welcome, Island Breeze! I appreciate your kind words.
Thank you very very much for a very informative video. Have suffered from severe neck problem for years. Performed the exercises per your instructions and immediately found relief. Have subscribed. God bless you. Shab.
♥️ thanks, it relieved my pain
You are welcome! So glad it was helpful.
Thank dr.. from vietnam.. i love you
My pleasure!
Good job doc.
Thank you very much! I appreciate it!
Amazing information
Glad you think so!
Hard but good!!! Thank you!
You're welcome!
Perfect thank you .. keep going , can you make something for mobility , shoulder hand
You're welcome, Andreya Tsvetanova! Check out my video on shoulder stretches for pain and mobility: ua-cam.com/video/1PdyCdtkcGk/v-deo.html I hope this helps!
I can not thank you enough. I am 4,5 months post op (micro discectomy) but of the physiotherapists I got therapies so far, none had showed me the exercises you demonstrated on this video. All I have been doing neck stretches, sometimes 5 x a day, but they were not as effective as your exercises were. Feels like I found an oasis for the plight in my neck . So huge thank you.
You are so welcome! I am glad you found something that works for you!
Thank you! So very useful
You bet!
I have been going to PT for muscle tension (traps, neck and mid back) for a month (2 days a week). I've had the tension for almost 6 months. I have done many dry needling sessions and basic exercises with some signs of improvement but can't seem to get a permanent fix. Am I being unrealistic in that a month of PT should have corrected this by now or should expect more time in PT before I see permanent results?
Quality video. Really useful, cheers for this!
Thanks so much! I hope it helps you out!
@@toneandtighten Already is 👌
Thank you so much for this video!!!! New subbie
You are so welcome! I hope it helped!
Hey, that was useful. Shall follow. Thanks.
You are welcome and thanks for the follow!
thanks🙂
You're welcome!
I really appreciate it 👍.
No problem 👍 I hope these exercises help you!
Thanks for the great sharing indeed. Would you please share the method/exercise to restore a normal cervical spine curvature? Million Thanks !