Neck Stretches for Tension Relief by Doctor Jo

Introduction

• Presenter: Doctor Jo
• Special Guest: Lord of the Rings Kitty
• Purpose: To demonstrate stretches for neck tension relief
• Focus: Real-time demonstration of stretches to relieve tension headaches, muscle spasms, and neck strains

Warm-Up Exercises

1. Head Rotation

   • Rotate head side to side
   • Keep chin up and in a neutral position
   • Perform 5 rotations on each side in a continuous motion
   • Purpose: Loosen muscles before stretching

2. Side Bend

   • Move ear towards shoulder without lifting shoulder
   • Keep head in neutral position
   • Perform 5 bends on each side
   • Purpose: Loosen neck muscles

3. Up-and-Down

   • Careful if you have neck issues or get dizzy
   • Look up only as far as comfortable
   • Bring chin towards chest
   • Perform 5 repetitions each
   • Purpose: Loosen muscles, especially useful for headaches or neck spasms

4. Chin Tuck

   • Move chin straight back (not down)
   • Hold for 3-5 seconds
   • Perform 5 repetitions
   • Purpose: Put spine in a neutral position

Stretching Exercises

• Duration: Hold stretches for 30 seconds, perform 3 repetitions
• Tools: Timer for stretch duration

1. Upper Trap Stretch

   • Hang arm down on the side being stretched
   • If possible, hold onto a chair to keep shoulder down
   • Use opposite hand to pull head to the side
   • Alternate sides or take 5-10 second breaks between repetitions
   • Purpose: Alleviate neck spasms and tension headaches

2. Levator Scapulae Stretch

   • Raise elbow of the stretching side towards the ceiling
   • Use opposite hand to pull head at an angle towards the opposite knee
   • Keep back upright to ensure effective stretching
   • Purpose: Relieve tension and pain in the levator scapulae muscle

Additional Tips

• Deep Breaths: In through the nose and out through the mouth to help with circulation and muscle relaxation
• Desk Stretches: These stretches can be done at a desk, which is useful for those with sedentary jobs
• Muscle Guarding: Avoid overstretching if experiencing pain to prevent muscle guarding, which can be counterproductive
• Hydrate and Move Regularly: Hydration and regular movement can prevent neck stiffness and promote well-being

Conclusion

• Benefits: These stretches are beneficial for headaches, muscle spasms, and neck stiffness from poor sleeping positions
• Check More Videos: Visit AskDoctorJo.com for more exercises
• Safety Reminder: Always prioritize comfort and safety during stretches
• Outro: "Be safe, have fun, and I hope you feel better soon."