ダウンロード "Neck Stretches & Exercises - Moderate Whole Body Wellness Challenge"

These general neck stretches & exercises are simple, but effective in helping to strengthen the neck and relieve neck pain. This neck routine is performed in real-time so it's easy to follow along. Buy a worksheet with this routine: https://www.askdoctorjo.com/wellness-challenge-neck-moderate-worksheet This neck routine is Day 1 in my Moderate 10-Day Whole Body Wellness Challenge. Learn more about the challenge and download a FREE calendar so you can follow along at: https://www.askdoctorjo.com/moderate-challenge These neck stretches & exercises are not only great for the neck, but they are also great for the shoulders and upper back. They are also great for helping to improve posture, decrease neck tightness, and improve overall neck flexibility. Let’s begin with a quick 2 minute warm up to help get the neck 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. Starting off lying down on your side for cervical side bends and cervical rotations. Then lie on your stomach for prone cervical extensions. Now roll over onto your back for cervical flexion. Since these are against gravity, they will work your muscles more than sitting up. Next up is chin tucks with shoulder squeezes. It is 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, we will go back to chin tucks, but this time add chin tuck with flexion to get those deep flexor muscles, and then chin tucks with extension. Congratulations on finishing Day 1 of the Moderate Whole Body Wellness Challenge. See you back here for Day 2: https://youtu.be/FXQ1rmF6cr0 More Ask Doctor Jo Videos: Dr. Jo's Moderate Whole Body Wellness Challenge Playlist: https://www.youtube.com/playlist?list=PLPS8D21t0eO_JWewlCresDpH5NSw0pq9Q Dr. Jo's Beginner 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 =========================================== 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 =========================================== Neck Stretches & Exercises - Moderate Whole Body Wellness Challenge: https://www.youtube.com/watch?v=dbnvMrAnbl8 https://www.askdoctorjo.com/wellness-challenge-neck-moderate 00:00 - Neck Stretches & Exercises 00:24 - Neck Warm-up 02:33 - Sidelying Cervical Side Bends 05:24 - Sidelying Cervical Rotation 08:14 - Prone Cervical Extension 11:04 - Supine Cervical Flexion 13:53 - Chin Tucks with Shoulder Squeeze 15:30 - Upper Trap Stretch 18:13 - Levator Scapulae Stretch 21:09 - Chin Tucks with Flexion 22:35 - Chin Tucks with Extension 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. Don’t use this content to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare provider or to replace the advice they give you. 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.