Real Time Neck Pain Stretches - Ask Doctor Jo

These neck pain stretches are done in real time, so follow along if you want. They may help with general neck pain, neck spasms, tension headaches, or even that ole crick in the neck. This neck stretching routine is about 12 minutes. See more: These neck pain stretches should be done with a 30 second hold, and do three on each side. First start off with some gentle neck movements to warm up your muscles by turning your head from side to side like you are looking over your shoulder. This is neck rotation. Now you are going to take your ear to your shoulder on each side. Make sure you are not shrugging your shoulders up. This is side bending. Then you are going to bring your chin to your chest and then looking up towards the ceiling. This is neck flexion and extension. Next you will do a chin tuck. You don’t want to tuck it down to your chest, but take your chin, and pull it backwards. You can put your finger on your chin, as a target or