Day 1: Beginner Neck Stretches & Exercises - Whole Body Wellness Challenge

Welcome to Day 1 of my Whole Body Wellness Challenge for beginners! This real-time Neck Stretches & Exercise routine is simple, but effective in helping strengthen the neck & relieve pain. Buy a worksheet with this routine: https://www.askdoctorjo.com/wellness-challenge-neck-beginner-worksheet


Learn more about the 10-Day Whole Body Wellness Challenge and download a FREE calendar so you can follow along at: https://www.askdoctorjo.com/challenge


These neck stretches and exercises are also great for helping improve posture, decrease tightness, and improve overall flexibility. They are not only great for helping the neck, but they are also great for helping the shoulders and upper back.

Let’s begin with a quick 2 minute warm up to help get the muscles loose and ready to go. Cervical rotation, cervical side bend, neck circles and arm circles will help the muscles get ready for the routine.


After the warm up, isometric exercises are a great way to activate the muscles, but not make big movements that might cause pain. Neck side bend, rotation, extension, and flexion isometrics will help activate the muscles around the neck to improve stability and decrease pain.


Next chin tucks, which are one of my favorites, are both a stretch and an exercise, and it’s great to help reset your muscles if you work on a computer all day or like to game a lot.


Then going into some full stretches with an upper trap stretch and a levator scap stretch will really help improve motion and decrease tight muscles.


Finally, shoulder circles and shoulder squeeze are great exercises to work the muscles you have just lengthened and loosened up.


Congratulations on finishing Day 1 of my Whole Body Wellness Challenge. See you back here for Day 2: https://youtu.be/cT-QdtwTbZg

More Ask Doctor Jo Videos:

Dr. Jo's Whole Body Wellness Challenge Playlist:
https://www.youtube.com/playlist?list=PLPS8D21t0eO8TIJCEKgYdrY1IaGex1Zgs

Neck Pain Relief Stretches & Exercises:
https://www.youtube.com/watch?v=Rvv8pOEADYo&list=PLPS8D21t0eO8o5Fvja73n4A3enI-jIyaD

Real Time Neck Pain Stretches:
https://www.youtube.com/watch?v=u3Ocw5UIpYs&list=PLPS8D21t0eO8o5Fvja73n4A3enI-jIyaD

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Doctor Jo is a Physical Therapist and Doctor of Physical Therapy.

SUPPORT Dr. Jo for as little as $1 a month, and get cool rewards: https://www.askdoctorjo.com/support

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Day 1: Beginner Neck Stretches & Exercises - Whole Body Wellness Challenge:
https://www.youtube.com/watch?v=2XPdNFx8Nhk
https://www.askdoctorjo.com/wellness-challenge-neck-beginner

DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a personalized treatment plan and is intended for general education and demonstration purposes only. Perform the moves in this content at your own risk. These moves may not be appropriate for your specific situation, so get approval and guidance from your own healthcare provider before beginning. If anything is painful or doesn’t feel right, stop immediately and contact your healthcare provider.

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