Uploaded August 2023 | Updated September 2026, 16 hours ago
5 minute daily neck exercise routine for relieving neck and shoulder tension. Physiotherapist Michelle guides you through simple and effective tension-relieving neck exercises and stretches for easing tight neck and shoulder muscles, stiffness and discomfort.
Timestamps: Neck and Shoulder Relief Exercises
00:00 Introduction
00:24 Exercise 1: Shoulder Rolls
00:45 Exercise 2: Chin-to-Chest Stretch
01:45 Exercise 3: Upper Trapezius and Side Neck Stretch
03:30 Exercise 4: Levator Scapulae Stretch
04:40 Routine Summary and Posture Tips
07:32 When to Do Neck Exercises and Stretches
These neck and shoulder stretches should feel comfortable. Cease any exercise associated with increased physical discomfort.
Neck Exercises Stretching Warm up
*Shoulder rolls
*Chin to chest
Physio Neck Stretches
These neck and shoulder stretches are performed slowly and gently either sitting or standing. Always keep neck exercises and neck stretches pain free and avoid overstretching by stretching for too long or too forcefully.
1. Ear to Shoulder - Upper Trapezius (side neck stretch)
Guide ear to one shoulder, keep nose facing forwards, exhale moving into this neck stretch. Feel this gentle stretch in the side of the neck and shoulder your head tilts away from.
2. Nose to Armpit - Upper Trapezius (side and back neck and shoulder stretch)
Direct nose to armpit, breathe out moving into this stretch. Feel this gentle stretch in the side and back of the neck and shoulder that your head tilts away from.
3. Nose to Knee - Levator Scapula (neck and shoulder blade stretch)
Direct nose to knee, exhale moving into this stretch. Feel this gentle stretch in the back of the neck and the top of the shoulder blade that your head tilts away from.This is a useful stretch to improve posture and relieve or avoid headaches for some people.
4. Chin to Chest Stretch - Centre lower neck muscles
Direct chin to chest, exhale moving into this stretch. Feel this gentle stretch in the base of the neck and upper back.
5. Chin Tuck Stretch - Neck muscles base of skull stretch
Tuck the chin before tilting the head to feel this gentle stretch at the base of the skull. This is a useful upper neck stretch and can assist with headache relief.
When to do Neck Stretches
Neck and shoulder stretches can be performed any time during the day to relieve neck discomfort and tension, and prevent neck and shoulder pain.
Ideally perform neck stretches when warm after a hot shower or 5 minutes of walking exercise.
Neck stretches can be gently maintained, breathing throughout for 30 - 40 seconds at a time and then gently repeated a couple of times in a row.
Neck and shoulder pain is a common problem that can often be relieved and prevented with a daily exercise routine of Physiotherapy neck stretches and neck exercises.
#neckstretches #neckexercises #physiotherapy
Disclaimer The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition.
5 minute daily neck exercise routine for relieving neck and shoulder tension. Physiotherapist Michelle guides you through simple and effective tension-relieving neck exercises and stretches for easing tight neck and shoulder muscles, stiffness and discomfort.
Timestamps: Neck and Shoulder Relief Exercises
00:00 Introduction
00:24 Exercise 1: Shoulder Rolls
00:45 Exercise 2: Chin-to-Chest Stretch
01:45 Exercise 3: Upper Trapezius and Side Neck Stretch
03:30 Exercise 4: Levator Scapulae Stretch
04:40 Routine Summary and Posture Tips
07:32 When to Do Neck Exercises and Stretches
These neck and shoulder stretches should feel comfortable. Cease any exercise associated with increased physical discomfort.
Neck Exercises Stretching Warm up
*Shoulder rolls
*Chin to chest
Physio Neck Stretches
These neck and shoulder stretches are performed slowly and gently either sitting or standing. Always keep neck exercises and neck stretches pain free and avoid overstretching by stretching for too long or too forcefully.
1. Ear to Shoulder - Upper Trapezius (side neck stretch)
Guide ear to one shoulder, keep nose facing forwards, exhale moving into this neck stretch. Feel this gentle stretch in the side of the neck and shoulder your head tilts away from.
2. Nose to Armpit - Upper Trapezius (side and back neck and shoulder stretch)
Direct nose to armpit, breathe out moving into this stretch. Feel this gentle stretch in the side and back of the neck and shoulder that your head tilts away from.
3. Nose to Knee - Levator Scapula (neck and shoulder blade stretch)
Direct nose to knee, exhale moving into this stretch. Feel this gentle stretch in the back of the neck and the top of the shoulder blade that your head tilts away from.This is a useful stretch to improve posture and relieve or avoid headaches for some people.
4. Chin to Chest Stretch - Centre lower neck muscles
Direct chin to chest, exhale moving into this stretch. Feel this gentle stretch in the base of the neck and upper back.
5. Chin Tuck Stretch - Neck muscles base of skull stretch
Tuck the chin before tilting the head to feel this gentle stretch at the base of the skull. This is a useful upper neck stretch and can assist with headache relief.
When to do Neck Stretches
Neck and shoulder stretches can be performed any time during the day to relieve neck discomfort and tension, and prevent neck and shoulder pain.
Ideally perform neck stretches when warm after a hot shower or 5 minutes of walking exercise.
Neck stretches can be gently maintained, breathing throughout for 30 - 40 seconds at a time and then gently repeated a couple of times in a row.
Neck and shoulder pain is a common problem that can often be relieved and prevented with a daily exercise routine of Physiotherapy neck stretches and neck exercises.
#neckstretches #neckexercises #physiotherapy
Disclaimer The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition.
