Neck pain can come from trigger points or knots in the neck muscles. Basically, a trigger point is when muscle tightens up in a particular spot. Stretches & exercises can help relieve & reduce the muscle knots. Buy a worksheet with these techniques at https://www.askdoctorjo.com/neck-trigger-point-worksheet


The first two stretches are my favorites for any kind of neck pain. An upper trap stretch and a levator scap stretch can help relieve neck pain and release the trigger points.


The neck stretch is for the scalene muscles. This one can be done a few different ways.


Exercises can help relax the muscles as well. A chin tuck is not only great to stretch the muscles, but it also helps strengthen them as well.


Finally, if stretching is too uncomfortable or maybe contraindicated, a ball can be used to press directly on the trigger point to help release it.

Related Video:

10 Best Trigger Point & Muscle Knot Stretches:
https://www.youtube.com/watch?v=WImltlm_744&index=7&list=PLPS8D21t0eO-Ab_0ywWDTQHflRx8eHcCC&t=0s

Trigger Point Release:
https://www.youtube.com/watch?v=nC6R1aceicA

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Doctor Jo is a Physical Therapist and Doctor of Physical Therapy.

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Relieve Neck Pain from Trigger Points & Muscle Knots:
https://www.youtube.com/watch?v=PPdAIKwXe-Q
https://www.askdoctorjo.com/neck-trigger-points

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