Purchase a printable worksheet with the trigger point stretches in this video here: www.askdoctorjo.com/purchase-trigger-point-stretches-worksheet Don't forget to hit the 🔴 *SUBSCRIBE* 🔴 button above! *Find all of my videos at **ruclips.net/user/askdoctorjo*
Dr. Jo Thank you much for this video. Many of these exercises are 3 reps in each side , each rep lasts 30 seconds. (1) How many times a day do you recommend one should go through these exercises ? (2) is there a limit on the duration (number of days) for these exerises before one should stop and seek professional help ? Thank you
You're welcome. Therapeutic exercises can be done 2-3 times a day. It really just depends on how severe your case is, but most people see some results in a few days or weeks.
Been suffering from myofascial pain for 2 years and getting trigger point injections, and this video has helped so much the past month with the stretches
I cannot thank you enough for bringing me on to that Levator scapula stretch! I’ve been dealing with neck issues for at least 7 months. This gave me immediate relief. Doing this daily from now on!
i am thank ful to doctor jo.i have been suffering from this pain for almost 1 year ,having pain in back neck and headache ,and have gone through many physiotherapist but still not got relief .yesterday i got to this channel and started practicing stretches whcih are so relaxing.
I've been having a lot of pain in my neck and these stretches helped me tremendously. Thank you so much, I can't express my gratitude for you making this knowledge available publicly
I will never forget the relief from levator and trapezius stretches. It really works. Thanks a lot. Am a radiologist and keep looking at the screen a lot. Will keep doing these stretches everyday from now 👍🏻🤝
Thank you so much for sharing this video. I had a muscle knot on my right shoulder for more than a month and it is very painful, until I saw this video it really helps me a lot with this exercises. Now I am feeling a little bit better. Thank you Doctor Jo 😊
Omg! Thank you so much for creating this. I've been dealing with really painful tension and knots in my neck and upper back for almost 10 years because of an anxiety disorder and stress. It's been really awful and depressing. I was told to just deal with it and that there's nothing that can be done, but after just a few reps of each of these I feel better already!!
You are awesome Dr. Jo! I woke up with serious knots this morning. Doing these stretches helped so much. Now I think I can rock n roll all night with this KISS tribute band I'm going to see tonight. Thank you! ❤️🤘
Thank you so much for this video. I was rear ended in Nov. Have a previous injury to L5S1. But it's my upper back that is the problem.Have been going for physio and massage weekly. Also have been doing aquafit but this video has helped me so much, esp. the prayer stretch....finally have found a position that alleviates the pain !!!
The need for the levator scap stretch makes so much sense. My shoulders lock up and I have to release , then locks up again. I have tourettes and I inflict all of my pain
Thanks. I got some knots while doing HIIT. Massages were a temporary fix but these stretches have made a different. Will do them twice a day and I’m sure I’ll be back to normal. Thanks 🙏🏽
Omg 😆 THIS is exactly what I needed for dealing with my knots in my shoulder and trapezius muscle 🥺😖 all of these are the exercises I got to learn last year when I overdid it editing photos on my phone 📲 😖😬🤦🏻♀️ “tech neck” or “text neck” is no joke, I use the Neck Hammock and the “Wall Angels” are harder than they sound 💃🏻I have a foam roller. I’m about to finish up my 3 months of core strengthening physical therapy and it’s getting better, I have to take it easy because a recurring femoral hernia just did it again, the mesh failed 😨 again 😖 so we had to modify and drop a couple exercises as they were irritating the area. Awesome video, thank you 🙏🏽🥰💃🏻
I've had several of these knots causing referred pain in the neck and headaches on a near daily basis. Would the levator scap stretch be a good start to try and relieve these horrible areas of tension that have never gone away? I've tried massage and physical therapy but I never learned that particular stretch. Thank you for your clear explanations and for interacting with your viewers.
The chin tucks feel incredible the stretch out th the upper neck but everything I come out of the ruck I hear a popping on both sides. I don’t honk my ears are popping and there isn’t any pain but I hear a soft pop sound from both sides
Really enjoyed your video and going to try them out tonight. I have been in extreme pain between my shoulder blades for 5 days now. I do take muscle relaxers for spasms and taking some of the best pain meds out there, but it doesn't touch the pain. Ice seems to help the most. I have slept 4 nights sitting straight up because laying down is unbearable, I started seeing a Physical Therapist this past Wednesday and yesterday my pain management doctor gave me trigger point injections which worked really well till I sneezed at 2 a.m. this morning then the pain came back really bad, Going to take these exercises and add them to the ones she gave me. Will keep ya posted. Thanks for the great video and consise demonstration
I’ve been so many therapist and none of them have been able to help me out with the knots on my (r) shoulder up towards my head , the pain is unbearable sometimes. Thank God I stumbled upon your page
Thank you for sharing this video cause I have upper back pain along the areas you described in the video and I needed to find away to get rid of those muscle knots.
I have muscle knots in the Lower body as well. Like thighs , around calf's . upper body one physio therapist released lots of knots and made me to do strengthening exercises. But to FP to her for lower body as well , its pretty expensive .cud u pls do a video for lower body musle knots as well.
Thanks Doctor Jo. Got back into bowling as the shut down was way too long. Found tightness in my left shoulder and neck. Thought it might be how I sleep and then I probably aggravated things when moving some things around in the garage. I think I had a Charlie horse on my shoulder/back. Wow! Nightmare. Thanks for your tips to stretch things out...
hi doctor, what is the best sport for triggers points, by order like if you are going to classify them from 1 to 4: swimming, running, walking, musculation. thanks in advance ^^.
Hi Dr. Jo, I have had upper back and neck pain for about 5 years. My shoulders are ALWAYS up around my ears. I have to constantly remind myself to bring them down. Even while lying in bed. Have you ever heard of those muscles being tight causing any dizziness/lightheadedness? Not a spinning, but just an off balance type of feeling. Thanks so much for these videos! I am anxious to try some of these.
Thank you so much for the very useful videos. I'd like to how many times a day should I do these exercises? I have a fibromyalgia and I have chronic knots.
I really like the elbows stretch behind the back. I just started doing elliptical machine with the push/pulling arms. I think I will continue with the stationary handles.
Not only are you beautiful, but very knowledgeable as well. Thank you very much for this video! I just discovered your channel and am looking forward to watching more of your videos.
These are absolutely brilliant! Can I ask you - how many times a day should I do each exercise, and how many repetitions / seconds? I have a horrendous knot in my rhomboid major / possibly erector spinae, I can even feel and hear the muscle click when I breathe in!
Thanks! Therapeutic exercises can be done 1-3 times a day. As far as reps, t's different for everyone depending on what your diagnosis is, how long you've had it, and how your body reacts. The information in this video may help: ruclips.net/video/Uo2Bz7F339I/видео.html
I am a 73 year old white male suffering from stenosis of the cervical region. I stay very active and perform many of your strengthening and stretching exercises on a regular basis. My questions is it better to apply heat or cold to reduce inflammation after exercising especially playing pickleball or tennis.
I had muscle knots in back of neck near spine almost 5 months...its slightly visible to touch...what can I do for release these knots?kindly tell me.(its only pain after putting pressure on it...its a muscle knot? )
Hi Dr Jo. I have very sore knotty muscles at the *front* of the neck (maybe scalene area but with no referred pains). Do you have any suggestions for pain in that location?
Thank you so much ! i have been years on Physical therapy after accident and no one show me the exercise with the towel and the bowl ( i do it on standing against the wall ) it helps me a lot and works for me perfectly .Thank you also for excellent video to explain how this muscle works and why i have so much pain in some places in my body and how to relax the muscles :) i wonder if you have any modyfication for " prayer stretch " i have bad knees one after arthroscopy surgery and other with knee cup damage and i had the nerve root blocade on lower back and can't band down or forward is there any other exercise to help with pain or point with tens unit to place to relive the pain ? .Thank you very much for all this exercise on that video i will try also other exercises if you have some for lower back or sides and hips or legs :)
Dr. Jo, I work at a desk for 8 hours. Can tight neck and back muscles also cause lightheadedness? If so, are these exercises good for this? What other exercises do you suggest?
Hey doctor, I'm 18 y/o my posture isn't correct and now out of nowhere these knots have started appearing on my neck, behind the ear and in my head. Please tell me how many days of these exercises will relieve me from this. I'm really worried. Please help!
Purchase a printable worksheet with the trigger point stretches in this video here: www.askdoctorjo.com/purchase-trigger-point-stretches-worksheet
Don't forget to hit the 🔴 *SUBSCRIBE* 🔴 button above! *Find all of my videos at **ruclips.net/user/askdoctorjo*
i reall like u,these strechings are really helpful to me.Thank you.
Dr. Jo Thank you much for this video. Many of these exercises are 3 reps in each side , each rep lasts 30 seconds. (1) How many times a day do you recommend one should go through these exercises ? (2) is there a limit on the duration (number of days) for these exerises before one should stop and seek professional help ? Thank you
You're welcome. Therapeutic exercises can be done 2-3 times a day. It really just depends on how severe your case is, but most people see some results in a few days or weeks.
Good job...i am a kid on my moms fone so i hav a lot to say but i cant spel good bye now :)
Thanks for your post
That Levator Scap Stretch is brutally amazing!! So glad I stumbled across your channel - tons of awesome information. Thanks :)
You're welcome, and thanks! LOL...it definitely hurts so good :-)
wow that levator scap stretch does feel goooood
Oh yeah! Oh yeah! It does help a lot
I really thank you very much.
It helped me so much.
I suffer from fibromyalgia and the ache released by these exercises.
You're welcome. Glad they helped.
Thank you ! I have fibromyalgia and I am finding some relief with these stretches
You’re welcome!
Been suffering from myofascial pain for 2 years and getting trigger point injections, and this video has helped so much the past month with the stretches
Glad they have helped.
I love how you use the model to show which muscles are getting worked. Helps me to understand how the exercises work.
I cannot thank you enough for bringing me on to that Levator scapula stretch! I’ve been dealing with neck issues for at least 7 months. This gave me immediate relief. Doing this daily from now on!
You’re welcome! Glad it helped.
Best doctor in the world, hands down!
Thanks 😎
Just what I needed for my back, thank you Dr Jo!
You're welcome!
@@AskDoctorJo plz I have trigger point in my back down the scapla witch move i use?
You're the best! Thank you for your service!
Thanks, and you're welcome!
i am thank ful to doctor jo.i have been suffering from this pain for almost 1 year ,having pain in back neck and headache ,and have gone through many physiotherapist but still not got relief .yesterday i got to this channel and started practicing stretches whcih are so relaxing.
You're welcome.
They WORK!!!
I've been having a lot of pain in my neck and these stretches helped me tremendously. Thank you so much, I can't express my gratitude for you making this knowledge available publicly
You're welcome.
This helped me so much i just want to say I LOVE YOU AND A HUUUUGE THANKS 🙏🏼🙏🏼🙏🏼
You're welcome. Glad it helped.
Amazing how it releases the triggerpoints in my neck and shoulders!! Simple and easy to do every day. :-)
This is a 5 star video. The last stretch, Scapula stretch relieved weeks long significant pain in my arm and back like nothing other.
Wow, the last stretch is a real winner.
OMG that fixed all my problems, thank you Dr.Jo
You're welcome.
Wonderful! Thank you so much!
You're welcome!
You are so fabulous!!! You are WONDERFUL!!! 💝💝💝
Thanks!
Love all the example stretches you can do. Explained throughly.
Thanks.
I will never forget the relief from levator and trapezius stretches. It really works. Thanks a lot. Am a radiologist and keep looking at the screen a lot. Will keep doing these stretches everyday from now 👍🏻🤝
You're welcome.
Thank you so much for sharing this video. I had a muscle knot on my right shoulder for more than a month and it is very painful, until I saw this video it really helps me a lot with this exercises. Now I am feeling a little bit better. Thank you Doctor Jo 😊
Omg! Thank you so much for creating this.
I've been dealing with really painful tension and knots in my neck and upper back for almost 10 years because of an anxiety disorder and stress. It's been really awful and depressing. I was told to just deal with it and that there's nothing that can be done, but after just a few reps of each of these I feel better already!!
You're welcome! Glad it's helping.
Love your videos! Really helps. Thank you!!!!
Thanks, and you're welcome!
You are awesome Dr. Jo! I woke up with serious knots this morning. Doing these stretches helped so much. Now I think I can rock n roll all night with this KISS tribute band I'm going to see tonight. Thank you! ❤️🤘
You're welcome! 🎵
Thanks for the help!
You're welcome!
Thank you very much for this information. I have been with this pain throughout 8 months and finally I have discovered from where it appears
You're welcome.
Thank you so much for this video. I was rear ended in Nov. Have a previous injury to L5S1. But it's my upper back that is the problem.Have been going for physio and massage weekly. Also have been doing aquafit but this video has helped me so much, esp. the prayer stretch....finally have found a position that alleviates the pain !!!
You're welcome! I'm glad they are helping.
Thank you, very helpful 😊
You're welcome.
i had bad headache few days i follow your neck pain stretches and this video it help a lot thanks a lot Dr Jo
You're welcome.
Awesome video!
Thanks!
Thank God I found you and RUclips algorithm also
Thank God I found this video I was in severe pain and it help me quite alot thanks so much
You're welcome.
Thanks for this
You're welcome.
Aw wonderful. Cant wait start doing this too. 👍 My pain in the neck.
The need for the levator scap stretch makes so much sense. My shoulders lock up and I have to release , then locks up again.
I have tourettes and I inflict all of my pain
Could you address heat and cold therapy?
Thanks doc
You're welcome.
Thanks. I got some knots while doing HIIT. Massages were a temporary fix but these stretches have made a different.
Will do them twice a day and I’m sure I’ll be back to normal. Thanks 🙏🏽
You're welcome.
Thanks DrJo.
What about backs I hurt myself, pelvis, hip, back area, result now is muscle spasms causing , so much pain.
I acknowledge your alert🙃😁
Thanks for your foam roller reminder for me.
You're welcome. I have videos for all those areas. You can find them at: ruclips.net/user/askdoctorjo
Thank..I get relief in two days after 1 month of serious back pain.
You're welcome.
Love these, gonna do them everyday!
Thanks. I hope they help!
I love your T-shirt Dr Jo so true and so funny
And I love your excellent advice
Thanks
Thanks, and you're welcome!
Wow I found a bunch of new problem areas I wasn’t aware of doing these exercises.
GREAT video! I've been trying to find exercises to help with trigger points in between massage therapy sessions, and this is awesome! Thank you!
Thanks, and you're welcome!
I’ve had a knot in the back of my neck for weeks, #10 released it! Found out it’s from looking down at a keyboard/till at work for hour a day.
Glad it helped!
Thanks
You're welcome.
So glad I stumbled upon your channel. I've been using your stretches everyday. Thanks!
You're welcome!
Omg 😆 THIS is exactly what I needed for dealing with my knots in my shoulder and trapezius muscle 🥺😖 all of these are the exercises I got to learn last year when I overdid it editing photos on my phone 📲 😖😬🤦🏻♀️ “tech neck” or “text neck” is no joke, I use the Neck Hammock and the “Wall Angels” are harder than they sound 💃🏻I have a foam roller. I’m about to finish up my 3 months of core strengthening physical therapy and it’s getting better, I have to take it easy because a recurring femoral hernia just did it again, the mesh failed 😨 again 😖 so we had to modify and drop a couple exercises as they were irritating the area.
Awesome video, thank you 🙏🏽🥰💃🏻
You're welcome.
You are amazing Dr. Jo,,=.....#1
I've had several of these knots causing referred pain in the neck and headaches on a near daily basis. Would the levator scap stretch be a good start to try and relieve these horrible areas of tension that have never gone away? I've tried massage and physical therapy but I never learned that particular stretch. Thank you for your clear explanations and for interacting with your viewers.
You're welcome. That one is probably a good place to start as it often gets knots from stress and bad posture. Good luck.
The chin tucks feel incredible the stretch out th the upper neck but everything I come out of the ruck I hear a popping on both sides. I don’t honk my ears are popping and there isn’t any pain but I hear a soft pop sound from both sides
Really enjoyed your video and going to try them out tonight. I have been in extreme pain between my shoulder blades for 5 days now. I do take muscle relaxers for spasms and taking some of the best pain meds out there, but it doesn't touch the pain. Ice seems to help the most. I have slept 4 nights sitting straight up because laying down is unbearable, I started seeing a Physical Therapist this past Wednesday and yesterday my pain management doctor gave me trigger point injections which worked really well till I sneezed at 2 a.m. this morning then the pain came back really bad, Going to take these exercises and add them to the ones she gave me. Will keep ya posted. Thanks for the great video and consise demonstration
You're welcome. I hope they help.
I’ve been so many therapist and none of them have been able to help me out with the knots on my (r) shoulder up
towards my head , the pain is unbearable sometimes. Thank God I stumbled upon your page
Thank you !!:)
You're welcome!
Thank you for sharing this video cause I have upper back pain along the areas you described in the video and I needed to find away to get rid of those muscle knots.
You're welcome.
How are you Dr Jo. How many reps do you recommend to do each excercise? Just once a day??
Awsom Doc excellent way you teach thanks.
Thanks!
I have muscle knots in the Lower body as well. Like thighs , around calf's . upper body one physio therapist released lots of knots and made me to do strengthening exercises. But to FP to her for lower body as well , its pretty expensive .cud u pls do a video for lower body musle knots as well.
Thank you so much I have trigger points in my pec minor and abdomen from poor posture. My mind always freaks they feel dangerous..Gotta rebuild
You're welcome.
Thanks Doctor Jo. Got back into bowling as the shut down was way too long. Found tightness in my left shoulder and neck. Thought it might be how I sleep and then I probably aggravated things when moving some things around in the garage. I think I had a Charlie horse on my shoulder/back. Wow! Nightmare. Thanks for your tips to stretch things out...
You're welcome.
Perfect for my preparation for national board exam for Certified Hand Therapist (I am an OT). Love your channel have been following you!
Thanks! Good luck with your exam!!
I can’t thank you enough for these exercises 😍
hi doctor, what is the best sport for triggers points, by order like if you are going to classify them from 1 to 4: swimming, running, walking, musculation.
thanks in advance ^^.
Dr. Jo, thanks so much! Great video! Simple and very clear instructions. Game changer video for when life is a "pain in the neck"!!
You're welcome, and thanks!
Brilliant. Honestly, thanks
You're welcome.
Also any tips for symptoms of Thoracic Outlet Syndrome? (Not the extra rib version)
DOCT the Tigger point killing me every day
Very helpful
Amazing! How often do I need to do this, though? Would combining it with quick daily yoga work? :)
Thanks! Yes, it would be okay to combine them with a yoga routine.
Hi Dr. Jo, I have had upper back and neck pain for about 5 years. My shoulders are ALWAYS up around my ears. I have to constantly remind myself to bring them down. Even while lying in bed. Have you ever heard of those muscles being tight causing any dizziness/lightheadedness? Not a spinning, but just an off balance type of feeling. Thanks so much for these videos! I am anxious to try some of these.
You're welcome! Yes, tight neck muscles can cause dizziness. This is something you should talk with your doctor about if you haven't already.
@@AskDoctorJo thank you!
You're welcome!
Doctor Jo: thank you for all the information and for the pillow too. :)
You're welcome.
Thank you so much for the very useful videos.
I'd like to how many times a day should I do these exercises? I have a fibromyalgia and I have chronic knots.
Therapeutic exercises can be done 1-3 times a day.
I really like the elbows stretch behind the back. I just started doing elliptical machine with the push/pulling arms. I think I will continue with the stationary handles.
Thanks. Good luck.
Very effective!
Not only are you beautiful, but very knowledgeable as well. Thank you very much for this video! I just discovered your channel and am looking forward to watching more of your videos.
You're welcome, and thanks! I hope they help.
Thank you!
You're welcome!
These are absolutely brilliant! Can I ask you - how many times a day should I do each exercise, and how many repetitions / seconds? I have a horrendous knot in my rhomboid major / possibly erector spinae, I can even feel and hear the muscle click when I breathe in!
Thanks! Therapeutic exercises can be done 1-3 times a day. As far as reps, t's different for everyone depending on what your diagnosis is, how long you've had it, and how your body reacts. The information in this video may help: ruclips.net/video/Uo2Bz7F339I/видео.html
@@AskDoctorJo Thank you!
I am a 73 year old white male suffering from stenosis of the cervical region. I stay very active and perform many of your strengthening and stretching exercises on a regular basis. My questions is it better to apply heat or cold to reduce inflammation after exercising especially playing pickleball or tennis.
Usually cold is better after a workout.
I had muscle knots in back of neck near spine almost 5 months...its slightly visible to touch...what can I do for release these knots?kindly tell me.(its only pain after putting pressure on it...its a muscle knot? )
Dr.Jo hello please recommend me something for lower back pain.I feel I have muscle knot
Very helpful! Thank you! 😊🛐
You're welcome!
Hi Dr Jo. I have very sore knotty muscles at the *front* of the neck (maybe scalene area but with no referred pains). Do you have any suggestions for pain in that location?
Yes I read all...
Thank you so much ! i have been years on Physical therapy after accident and no one show me the exercise with the towel and the bowl ( i do it on standing against the wall ) it helps me a lot and works for me perfectly .Thank you also for excellent video to explain how this muscle works and why i have so much pain in some places in my body and how to relax the muscles :) i wonder if you have any modyfication for " prayer stretch " i have bad knees one after arthroscopy surgery and other with knee cup damage and i had the nerve root blocade on lower back and can't band down or forward is there any other exercise to help with pain or point with tens unit to place to relive the pain ? .Thank you very much for all this exercise on that video i will try also other exercises if you have some for lower back or sides and hips or legs :)
Dr. Jo, I work at a desk for 8 hours. Can tight neck and back muscles also cause lightheadedness? If so, are these exercises good for this? What other exercises do you suggest?
I love it 😀
Thank you dear.
Thanks, and you're welcome.
Thank u so much madam ur knowledge is priceless from India
You're welcome, and thanks.
Thank you!!!!
You're welcome!
These have helped me loosen up at the beginning and end of the day. Thank you.
You're welcome.
Is there anything for mid/lower back you’d recommend? I’ve been using a foam roller and stretching the best I can. It seems like a slow process.
thank you it helped me a lot
You're welcome.
Exactly what I need.
A lot of stress!!
Dr. Joe my traps and all over my back have severe knots. How can I use a gun massager on these?
my friend can't do the cat and dog at all. is there an easier stretch?
Hey doctor, I'm 18 y/o my posture isn't correct and now out of nowhere these knots have started appearing on my neck, behind the ear and in my head. Please tell me how many days of these exercises will relieve me from this. I'm really worried. Please help!
Best videos,I got information...thanks lot
Thanks, and you're welcome.
Thank U
You're welcome.