This video will go over a 5 minute routine to stretch out stiff neck muscles and provide fast relief. Do this exercise routine at least three times a day for at home neck pain relief. 5 Minute Neck Stretch Routine: -------------- Warm up - 1 minute Side to side neck rotation - 10 times Side to side neck bend - 10 times Neck flexion and extension - 10 times Forward shoulder roll - 5 times Backward shoulder roll - 5 times Stretches Upper trapezius - 30 seconds each side Levator scapula - 30 seconds each side Anterior scalenes - 30 seconds each side Chin tucks - 30 seconds -------------- ► TIMESTAMPS: 0:00 - Introduction 0:58 - Neck Stretch Routine 1:21 - Warm Up 2:25 - Upper Trapezius stretch 3:30 - Levator Scapula stretch 4:37 - Anterior Scalene stretch 5:38 - Chin Tuck exercise 6:15 - Conclusion ► Things my patients have found helpful: Please note that I get a lot of requests and questions about what equipment is ‘best’ for treating a variety of conditions. The following is not meant to be an exhaustive or definitive list. Please use it as a starting point. If you have questions, please discuss with your healthcare provider. With that said, I have tried a number of the products below, but not all. I have included some based on positive feedback from many of my patients. As an Amazon Associate, Dr Peng earns from qualifying purchases. If you purchase any product using the below affiliate links, you are helping Dr Peng maintain this channel. *Supplements* The following are Thorne supplements which are NSF certified. NSF independently assesses products without being affiliated with the companies that produce them. Not only do they certify that what’s on the label is in the bottle, they also do toxicology review to certify product formulation and contaminant review to ensure the product contains no undeclared ingredients or unacceptable levels of contaminants. Boswellia Extract: amzn.to/3L00rYn Turmeric & Curcumin: ​​amzn.to/47NacD9 Glucosamine & Chondroitin: amzn.to/44AVoow Creatine Monohydrate: amzn.to/45JW9wq Omega 3 and 6: amzn.to/45LTBh7 Vitamin D 5000: amzn.to/47T8MHs Vitamin B complex: amzn.to/3L0Bdcm Magnesium: amzn.to/3snHuZc *Soft Tissue & Rehab* Theragun: amzn.to/4363zJG Massage ball: amzn.to/40BUC9f Foam roller: amzn.to/4324E5c Stretching strap: amzn.to/3U9a2iQ TENS unit: amzn.to/3mcCqnI Heating pad: amzn.to/40VidSc Resistance bands: amzn.to/3nFyb4C *Braces & Supports* Hinged knee brace: amzn.to/3U6oyrH Neoprene knee sleeve: amzn.to/3Zzhsgt Volar wrist brace: amzn.to/3KawW55 Thumb spica brace: amzn.to/3nHj9vl Ankle lace up brace: amzn.to/3m6iR0u Tennis/Golfer’s elbow brace: amzn.to/3ZEGgE1 Superfeet orthotic inserts: amzn.to/436tRf5 *Recommended Textbooks & Resources* The Trigger Point Manual: amzn.to/4340cTt Trigger Point Wall Charts: amzn.to/3zrinVR ► Be Active. Live Healthy. Subscribe for more free videos like this: www.youtube.com/channel/UCL5eiGK1f0A-DecaBqq5emg/featured?sub_confirmation=1 ► ABOUT ME Jeffrey Peng MD is a nonoperative orthopedist and sports medicine specialist. He created a YouTube channel and blog to translate cutting edge medical knowledge and clinical research to benefit all those looking to live an active and healthy lifestyle. He focuses on maximizing non-surgical treatments for sports injuries and orthopedic conditions. He specializes in using orthobiologics and ultrasound guided minimally invasive techniques to treat osteoarthritis, tendinopathies, and musculoskeletal disorders. Dr. Peng is board certified in sports medicine and family medicine. He completed residency with the Stanford family medicine residency program and completed his sports medicine training with the Stanford primary care sports medicine fellowship in San Jose. He is an active faculty member for both programs and is excited about training the next generation of physicians. Dr. Peng’s sports medicine clinic is located in Campbell, California. Twitter: @JeffreyPengMD; twitter.com/JeffreyPengMD Website: www.jeffreypengmd.com/ ► Disclaimer My content reflects my own opinion and does not represent the views or opinions of my employers or hospital systems I am affiliated with. They are meant for educational purposes only. They do not substitute for the medical advice of a physician. Always seek the advice of your physician with any questions you may have regarding your health.

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