5-Minute Neck Pain Relief Exercises (Physio Guided Tension Release) @michellephysio

Uploaded November 2025 | Updated September 2026, 40 minutes ago

Neck pain relief exercises for quick, gentle, physiotherapy stretches for relieving neck and shoulder pain with muscle tension. Physio Michelle Kenway guides this 5-minute routine to help you ease tight neck and shoulder muscles, release upper trapezius and levator scapulae muscle tension for headache relief, improve cervical (neck) mobility, and calm stress with slow nasal breathing exercises. Ideal for people needing quick relief from tight neck and shoulder muscles, posture strain, stress, or desk and work-related neck pain and muscle tightness.

Timestamps: Neck & Shoulder Pain Relief Exercises
00:00 Introduction - neck stretching routine
00:04 Shoulder rolls + breathing
01:18 Cervical (neck) flexion
01:54 Upper trapezius stretch (left)
02:45 Upper trapezius stretch (right)
03:31 Levator scapulae stretch (right)
04:15 Levator scapulae stretch (left)
04:44 Neck & shoulder rotation stretch
05:28 Armpit/cervical rotation stretch (left)
05:55 Armpit/cervical rotation stretch (right)
06:21 Chin-to-chest stretch
06:58 Gentle neck rotation + arc movement
07:26 Closing breaths & release

Why neck flexibility stretches are beneficial:

✔ Tight neck and shoulder muscles are among the most common causes of neck pain for women.
✔ Neck and shoulder stretches can relieve pain with tight neck muscles and tension headaches.
✔ Prolonged sitting, poor posture and computer/phone use often lead to upper trapezius and cervical-spine (neck) strain.
✔ This physio-guided approach by a qualified physiotherapist ensures safe, effective technique without overstretching.
✔ A 5-minute routine means you can perform this anywhere (at work, after using a warm pack, before bed) for immediate relief.

Related Videos & Free Resources
▶️ Relaxation Breathing for Stress & Muscle Tension youtu.be/r5nde5RHHJw?si=WN613KKkRmNOQrzw

About Physio Michelle Kenway

Michelle Kenway is an experienced physiotherapist with post graduate training in women’s health, pelvic floor and exercises for women. With decades of practice and thousands of hours guiding clients, she combines her physiotherapy expertise with clear, calming instruction to deliver targeted pain relief routines. Visit Michelle at https://www.pelvicexercises.com.au for more of her evidence-based Physio exercise resources.

This neck pain relief 5-minute routine can be perfomed at home or anytime throughout the day especially after using a warm pack or during periods of stress, tension, or after prolonged sitting and desk work.

#neckpainrelief #neckpain #physiotherapyexercises #headacherelief #shoulderpainrelief #relaxation #physiotherapist #neckstretch

References
Zronek, M., Sanker, H., Newcomb, J., & Donaldson, M. (2016). The influence of home exercise programs for patients with non-specific or specific neck pain: a systematic review of the literature. Journal of Manual & Manipulative Therapy, 24(2), 62–73. doi.org/10.1179/2042618613Y.0000000047

O'Riordan, C., Clifford, A., Van De Ven, P., & Nelson, J. (2014). Chronic neck pain and exercise interventions: frequency, intensity, time, and type principle. Archives of physical medicine and rehabilitation, 95(4), 770-783.

Music
Copyright free music uppbeat.io
Echoism - Christopher Galovan

Disclaimer
This exercise video does not replace individual medical advice. Please cease exercises associated with physical discomfort. Always consult your qualified health professional for assessment and treatment of neck and shoulder related pain.
© Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust.
Full disclaimer: https://www.pelvicexercises.com.au/disclaimer

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$Emergency Pelvic Pain Relief with Pelvic Floor Spasm in Men | STOP Overdoing Kegel Exercises Relieve pelvic pain in men with pelvic floor spasm. Pelvic Floor Physiotherapist Michelle from https://www.pelvicexercises.com.au shows men how to relieve pelvic pain, pelvic pain symptoms and causes of pelvic pain in men including overdoing Kegel exercises. Pelvic Pain and Pelvic Floor Relaxation for Men Pelvic pain and pelvic floor relaxation for men https://www.pelvicexercises.com.au/pelvic-exercise-products/pelvic-pain-therapy/pelvic-relaxation-therapy-for-men/ Guided Pelvic Floor Relaxation for Pelvic Pain for Men https://www.youtube.com/watch?v=Fac5ihuQ1Ws Pelvic Pain for Men Video Timestamps 0:00 Pelvic pain in men 0:07 Kegels and pelvic floor spasm 0:49 Causes pelvic floor spasm men 1:57 Symptoms pelvic floor spasm men 2:52 Emergency management pelvic pain and muscle spasm 5:45 Safely recommencing Kegel exercises Please seek medical advice for undiagnosed pelvic pain. Pelvic muscle spasm is underdiagnosed and may be an underlying factor for some men who cant resolve pelvic pain despite medical treatment. 3 Causes of Pelvic Pain and Tight Pelvic Floor Muscles in Men 1. Overbracing Kegels Some men hold their pelvic floor muscles braced habitually. This can result from Kegel exercises, prostatitis pain, intense core abdominal training, stress and anxiety. Avoid contracting your pelvic floor muscles constantly. Overbracing can cause tight pelvic floor muscles and pelvic pain. 2. Insufficient Rest and Relaxation with Kegel Exercises Relax your pelvic floor muscles completely after every Kegel exercise. Pelvic floor relaxation is essential for the best Kegels training effect. Pelvic floor muscles are small and tire quickly with Kegels. Take time to rest these muscles between long Kegel exercises. Rest for as long as it takes to recover, 30 seconds - 1 minute rest is appropriate recovery time for most men. 3. Too Many Kegels Doing too many Kegel exercises in quick succession can cause pelvic muscle spasm and the inability to relax. Doing the right number of exercises for your body can avoid muscle spasm. Signs and Symptoms of Pelvic Pain and Tight Pelvic Floor Muscles in Men * Pelvic pain * Pelvic ache or deep abdominal ache * Lower back pain * Tail bone (coccyx) pain * Pain during intimacy * Bladder problems e.g. bladder urgency, incomplete bladder emptying * Bowel problems e.g. constipation, straining or incomplete emptying Emergency Management to Relieve Pelvic Pain * Cease Kegel exercises immediately * Allow your pelvic floor muscles to rest and recover * Lie down with your legs supported over 1- 2 pillows * Practice deep breathing and pelvic floor relaxation techniques * Apply a warm pack * Use this bowel emptying technique (Moo to Poo) to reduce pelvic pain https://www.youtube.com/watch?v=QDk93cvZAuk Your Pelvic Floor Physiotherapist can help you with pelvic pain relief techniques and guide your recovery. How to Recommence Kegels Safely 1. Know how to relax your pelvic floor muscles before restarting Kegel exercises 2. Start Kegels lying down 3. Do 5-6 deep breathing exercises before commencing 4. Start with 1-2 Kegel exercises 5. Gently contract, lift and lower your pelvic floor muscles 5. Relax your pelvic floor muscles completely 6. Rest and recover before your next Kegel exercise 6. Start with 1-2 Kegel exercises day one 7. Reassess how you feel Day 2 (no Kegels) 8. If you have no pelvic pain repeat day one routine (day 3) 9. Gradually increase the number of Kegel exercises 10. When you can do 8-10 Kegel exercises in a row add a second set of Kegels 11. Gradually build up to three sets of 8-10 Kegels 12. Avoid strong Kegel exercises until you have comfortably built up to 3 sets of 8-12 Kegels daily 1. Anderson RU, Wise D, Sawyer T, et al. 6-day intensive treatment protocol for refractory chronic prostatitis/chronic pelvic pain syndrome using myofascial release and paradoxical relaxation training. J Urol. 2011 Apr;185(4):1294-1299. #pelvicpainmen #Kegelsformen #tightpelvicfloormusclesmen Music That Kid Goran licensed user Video and editing Jonah Babongie Disclaimer The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.$