10 minute routine to stretch out stiff neck and upper back muscles and provide fast relief.
Do this exercise routine at least three times a day for at home neck and upper back pain relief.
Part 1 will focus on teaching each individual stretch.
Part 2 will be a 10 minute music only stretch routine for you to follow along.
► 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:
Turmeric & Curcumin:
Glucosamine & Chondroitin:
Creatine Monohydrate:
Omega 3 and 6:
Vitamin D 5000:
Vitamin B complex:
Magnesium:
*Soft Tissue & Rehab*
Theragun:
Massage ball:
Foam roller:
Stretching strap:
TENS unit:
Heating pad:
Resistance bands:
*Braces & Supports*
Hinged knee brace:
Neoprene knee sleeve:
Volar wrist brace:
Thumb spica brace:
Ankle lace up brace:
Tennis/Golfer’s elbow brace:
Superfeet orthotic inserts:
*Recommended Textbooks & Resources*
The Trigger Point Manual:
Trigger Point Wall Charts:
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► 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;
Website:
► 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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I love doing these exercises! They’re gentle and practical, and I always feel better afterwards. Thank you!
Tnx Doc.
active!!!
These were really good! Thanks so much.
I am getting betterthanks.
Thank you it works
done .
Helped a lot
10:17 I feel slight pain in my back and shoulder because my back is slightly curved. S is slightly curved
Hi
Thank you! I feel so much better.. definitely will repeat 😊
Thank you so much for this video….Got releif from the pain🙌
thanks
Thank you Dr. Peng! I feel relief immediately so I will incorporate at least 2 of your exercise videos into daily life. What a relief!
Thank u thank u thank u so much.
Getting better
Wow, it feels good after doing this. Thank you, doc!
thanks bunch
nice
Thanks
For the last 5 days I have had pain in my upper back. I followed your exercise for 3 days and I am fine now.❤
Feeling good after trying twice a day
I am suffering from upper back pain… Did 1st time now…
I got releif from your tennis elbow excercise… Thank you Dr
Thanks
This is just too damn good!! 🙏
Thank you, you’re very ❤
I feel better