Now I can reach up to eat leaves on the higher branches.

This is how all videos SHOULD be- concise, informative, straight to the point, not rushed nor self indulgent, with just a touch of levity that doesn’t break the flow of essential information. Masterful! Very much appreciated! Content is great too!

0:34 1) Left to Right (keep eyes on same plane, don't overextend just go till you meet resistance, one side is likely dominant) 1:01 2) Look up-Look down (hand on chest to focus the neck muscles going up muscle-stretch felt in front, pivot from top of skull keeping neck high tucking in chin) 1:41 3) Tilt ears up and up (lower ear doesn't dip to shoulder, but rather upper ears rises straight up, muscle-stretch felt on sides of neck) 2:08 4) Cell-phone Drill (hands on chest, pull chin back "fat-face" or "double chin", forward will feel muscle-stretch at back of neck) 2:37 5) Janet Jakson, head slides side-to-side (Eyes are to remain level all the time and chin should not tilt) 3:06 6) Front half-circle (lift ear up, then roll chin to chest, then lift other ear up) * Always keep spine vertical Variation L1) start standing (legs 180) L2) then sit on a chair or stairs (legs at 90 degrees) L3) then be on stairs with feet on step just lower than where you sit, or a low stool. Goal is to have knees above hips (less than 90) L4 last level is a ground crouch while on back poised straight (butt almost touching or touching heels, legs fully bent closed and knees higher than hips)

Mark, I am 69 years of age and going through various neck issues (some arthritis, slightly bulging discs) and recently started experiencing limited mobility. I started doing your neck exercises about a month ago and the results are showing significant improvement. Pain and movement issues are disappearing more each day. Thank you so much for posting this video.

Hi, I just wanted to say that this drill genuinely HAS changed my life. About 7 months ago, I found this video, downloaded an interval timer and started doing the three minutes every morning while I was making my coffee. Within about 3 weeks I noticed a massive difference in my range of motion. But that wasn't where it ended. From that three minutes I have built a whole morning mobility and yoga drill that mobilises all of my joints and my thoracic spine and from there, I've started a daily inversion practice and from there, I started following up my mobility/yoga with a daily seated meditation. So, from your 3 minute drill I have changed my life for the better. It all starts with the neck. Thank you so much!

"If you see a double chin underneath your doing it correctly" Guess I've been doing it correctly for the past 15 years

64 years old 6 concussions playing 10 years of football...I needed this big time.....thank you Mark

Oooh the cracking noises coming from my neck 😂😂

0:34 looking left to right to the point of discomfort 1:00 looking up then down, pivot from top ofskull 1:40 ears straight up, stretch in neck 2:08 jutting chin forward, sucking chin in. get that double chin 2:36 "janet jackson", sliding head from side to side, keeping eyes level 3:01 frontal semi-circle; ear up, chin to chest, next ear up, repeat

For consistency just do it everytime you sit on the toilet.

I used to be into "fitness" as a youngster, now I'm into "Wellness" as a senior. Thanks for sharing these neck routines. Neck exercises are incredibly important, as they keep the nervous system working properly. Hope you don't mind my using your platform to suggest this: One needs to be very careful not to strain in the beginning, & later it will come easier & the benefits will speak for themselves. It saddens me how most American adults cannot even squat, or tie their shoe laces without huffing & puffing. Weight gain (obesity, actually) is a major problem, and it leads to so much more. Saying "fat" is taboo, but being fat is a norm. People need to realize the extra weight is like carrying a set of luggage or heavy bag around all the time. The organs, & body parts are over burdened, and soon start to protest. LISTEN to the early warning signs: "If we listen to our body when it whispers, we won't have to hear it scream". ✌

I love how you don't play games and get to the point. Just what I needed. Thanks from South Africa

Here are all the exercises in the video: 1 - Turn head left to right - 0:34 2 - Place two hands on your chest and look up and down, still keep the neck upright when looking down - 1:00 3 - Lift ear to the sky, make neck longer, not shorter - 1:40 4 - "The Cellphone Drill" Drive your head forward and back - 2:07 5 - "The Janet Jackson" Slide head from left to right, keep two hands on the chest - 2:36 6 - Front half head circle; Lift right ear to the sky, chin to chest, lift left ear to the sky - 3:01 Try to do each exercise every day for at least 30 seconds - comes out to exactly 3 minutes. You can alternate doing the exercises standing and sitting from one day to the other. When sitting, try to get your hips lower than your knees, similar to when you're in a squat position. Good luck to all of you! I'll also try to do these every day from now on!

30 seconds each 1. Look left and right 2. Look up and down (tuck chin) 3. Head tilt (make the neck longer) 4. Cellphone drill (forward and back) 5. Janet Jackson (slide from side to side with eyes level) 6. Half rotations (lift your ear, chin to chest)

Awesome job. I have attempted to watch other videos, but I couldn’t get through the whole thing because they were saying so much other stuff I didn’t understand. You simply show the exercises then you gave more detail. Excellent instruction, my man. I will be doing these.

writing this for myself but u can use it too: -looking side to side -looking up and down (hold down chest) -raise ear (make your neck 'longer'. don't drop one side) -make double chin, and go forward. -moving your neck side to side. the hard dance thing -lift ear, chin to chest, flip. half circle type shit.

30 years of chiropractors, massages, and physical therapy ... and THIS got rid of the pain and knots.

head slide can be hard to learn (ex belly dancer). stand with back & back of head touching a wall. for some reason the touch of the wall on the back of the head made it possible for every person who had been unable to master this movement. once movement is learned you no longer need the wall. be gentle & patient. you have probably never moved you neck like this in your life. if you feel no movement still try every day because there is stuff happening inside you just cant feel it. dont push it. 1 day when it is ready it will surprise you & start to move. once again dont push it be gentle

Hi Mark. After watching your video about 20 months ago, I started. It took about 8 months to be able to achieve max neck flexibility of looking to the right. I had to take the drastic step of moving my head by gently forcing my head to the right by holding my chin and back of head because I simply could not get the movement using neck muscle. It was simply too painful. After about a year of doing this, very very gradually increasing the movement, the cracking stopped and now I can move my head freely to the right without hands. Sleeping in max right position every night helped massively and was pivotal to my recovery. This injury was caused by 30 years of sleeping on one side only, perpetuated by the pain I had every time I tried sleeping on the other side. Now I sleep on front or back but head firmly in the extended far right position. The comfort I now get from this is permanent and pain-free. You indeed changed my life and I sincerely thank you. I can look both ways now when crossing the road! 😃

This has to be one of most useful 3min clips ever, so grateful for the upload Mark

The best 5 min of my day was to click on your channel, I am 63 years old and have neck troubles, but you were so clear, pleasant and direct with instructions, if you had told me to walk up the stairs backwards I would have, thank you. Australia.

I appreciate this. It felt great. You speak clearly, calmly, not loud, and you do not ramble on and talk too much. Clear and to the point. Thank you!!

When I was a teenager I used to make people laugh doing that Janet Jackson kneck movement. I'm 42 now and CAN'T even get my kneck to move that way AT ALL! I'm going to start doing these ever day, along with a Yoga routine. Thank you.

Thank you for reminding me of these exercises. My late husband was very knowledgeable about the body and he taught me these, but after he passed away I stopped doing them. He always told me to make sure that I did them very slowly though and you didn’t mention that. I find that helpful, especially since I’m older, so I just wanted to throw that out there. I have a tricky neck due to a couple of car accidents, so it helps me if I take caution because I tend to move rather quickly. I’m going to do these every day!

Quality content, straight to the point and not trying to sell me anything

My 89 yr old mother with arthritis in her neck started doing this routine and thinks your a miracle worker! She has had zero neck pain since the day she started! Thank you Mark!

I just have to tell you the you’re right: these 6 exercises have changed my life, and it’s happened in less than a week! I had chronic pain on the side of my neck for months. It’s almost gone! Thanks sooo much 🙏

Perfect, no pitch no sponsor, straight to the point. Easy to understand guide. 👍

I mentioned to my friend that my neck hurts. Then this gets recomended... Once again big brother at work.

Raise the ear! Wow - that change of intent makes a real difference. Thanks.

Thank you, Mark, for the great advice on what to watch out for when performing these exercises. People may be unaware that these exercises are beneficial not only for neck mobility, but also for blood pressure, eye sight, and brain functioning, to name a few advantages.

Placing the hands on the chest to prevent it from pushing forward is the part I was missing. I think I can finally get the spot that's been bugging me in my mid traps. Such a simple thing but I really feel the difference. Thank you :)

Mark, I'm 62 years old, I started following your three minute drill about 4-5 months ago. It has had amazing results for me. Outstanding!

Honestly, at 58 years old and chronic neck issues, these movements stretched my necks muscles in ways I never knew. Amazing. 👏🏻👏🏻👏🏻👏🏻

Gotta say, right from the first try I could tell that these stretches were engaging my neck is ways that I didn’t know how to do myself. Now it’s up to myself to incorporate this into my life.

Seriously, how incredible. I did it once and feel wonderful and I am so happy to continue it. Praise God for people willing to share such wonderful information to improve people's lives around the world

I am 70. I messed up my neck and shoulder doing yard work. I went to a chiropractor every week for 2 months. It would help for a couple of days. Then I found this neck drill! I do them every morning. I also like the one for the shoulders. I haven't been to the chiropractor at all in the month of July. Thanks, Mark

I just want to say thank you I found this by accident on KZfaq and started this two weeks ago and I have never felt better. I’m sleeping more comfortably I’m working more comfortably and I have a very physical job , and I can’t say thank you enough!

I'm 61 and my neck has been getting noticeably stiffer with less movement over the last few months after working in the building trade for years. I've been doing these exercises for a week now and am noticing improvement already. I didn't have a timer so instead I just count 30 movements for each of the six exercises and sometimes do a few extra as well. Thanks very much for this video Mark. 👍

I was doing the Janet Jackson and my wife looked at me and said; “what have you done for me lately?” ... now seriously, these exercises helped me A LOT! After suffering from stiff neck for decades, I started to feel great after doing the exercises. HUGE thanks!!

It is not a cheap trick. It is mobility stretching. Your whole body needs it. You did a great job explaining and demoing. I am 68 and teach Pilates and incorporate most of these moves. Strength and flexibility will give you long lean muscles. Start slow and build up. Good health to all.

I started yesterday, so only twice so far. The "Janet Jackson" is impossible for me because of neck stiffness. But - so far, so good. I will report back in a month.

Just recently started watching your channel. The difference in your voice from this video to 2024 is crazy

The universe works in miraculous ways. I’ve been having issues with my neck recently. Then this pops up. Thank you!

I've had neck issues all my life due to many childhood operations. I've been doing these exercises for 3 months every day and the difference they've made is unbelievable. 😀

I'm a 67 year-old professional saxophonist. I wish I had known about these drills when I started playing. Wrist tendonitis really hampered my career. Every body worker I have seen has told me that my wrist problems were caused by compression in my neck. After retiring from a Washington, D.C. military band, I returned to school to get a doctorate in performance. Within a year of practicing 4 and 5 hours a day, my wrists basically crapped out on me. I also got burning pain in my hands and tremors in my fingers. This was in my mid forties. I've developed strategies that allow me to play (ice dipping after each practice, taking vitamin B1, and of course, lots of stretching), but the time I spend practicing is limited. I have to rehab for an hour for every hour I play. I do lots of score study, and I play very slowly for ninety percent of the session. I think if I had done these exercises all along, I might not have had these problems. Getting a special neckstrap that keeps the weight of the instrument off of my neck helps, but standing and playing more ergonomically might have kept me from needing one. Fifty plus years is a long time to have eight pounds hanging off of your neck. I'm going to start doing these and see what happens.

Thank you for this! I am a 25 year firefighter and over the course of my career I have noticed and been battling neck issues. It is shocking how undervalued and yet important neck mobility esp when I notice how much less I have. I will definitely make this part of my day

I mean, there's no channel like this. you're amazing, man

These exercises have eliminated my dizziness and vertigo. Thanks! I do them twice a day.

After 2 weeks of doing these, already noticing a very nice change (especially with tilting my head back). This is now part of my daily exercise routine. Thank you.

Seriously, my neck readjusted during one of these! Thank you so much😊❤

In 8 minutes this changed my life. It made me realise how horrifically tight everything in my neck, chest and shoulders is.

These exercises changed my life. At first I thought, nah to simple. Got rid of 95 percent of pinched nerve problem.

Oh man, thaaaaaank you! I've had a stiff neck and traps for years and those stretches are miraculous. Bless you🤗

I just did this routine, with the timer. My neck, shoulders and upper back feel incredibly different after just once. I foam rolled and stretched afterwards and i was popping and cracking all over the place. You dont realize how much of a key player your neck is. Ive been struggling with my neck, shoulders and upper back for months due to anxiety and this video by far has done the most for me. To anyone dealing with any of these issues I have, I HIGHLY recommend this routine. Thank you so much to the poster.

Thank god. A video that didn't start with "yo what's goin on". He's 100% true.

This is basic neck warm-up in many martial arts / sports but that's very good you're delivering it to other publics. Everyone should learn a basic martial art warm-up routine, it's incredibly good for healt, joints and longevity.

Thank u for ur thorough explanations. Far too often people on KZfaq just give exercises without taking into account some of us have neuromuscular problems and doing exercises in those faulty patterns doesn’t help. Thorough explanations helps walk us through things so we’re more present and focusing on how we’re doing/feeling the exercise and not just repeating bad reps over and over again

30 Sec each Exercise Turn head left and right Look up and down Tilt ear up to sky, each side Extend head forward, retract head back Slide head from side to side Lift ear up, chin to chest, each side

I've been doing this exercise every morning as the second thing I do in the morning (after drinking water) for two weeks now, and the results are frankly astonishing. My lower back pain has all but disappeared, my shoulders are less stiff, and my energy levels in early morning are way up. I work a desk job from home, which means I'm sitting down a lot - if you do too, this exercise will vastly improve your day. (And I came across this from actively searching for a way to relieve back pain.) Thank you Mr. Wildman, you really improved my everyday life.

A few years back, my neck locked up and my doc gave me a three of these. I did them religiously three times a day and I was "cured" in 6 weeks. I still do those exercises to keep up. These extra exercises motivate me to keep them going. Thanks!

Thank you so much

Thank you for this video, Mark. I especially appreciated the tips about lifting the ear up, and about changing the set by doing it with legs at different angles.

I watched this and was thinking that health clubs and gyms are made primarily for young folks. What older people could use are exercises that keep us more mobil and flexible. Nobody wants to look like an old man or old woman when they’re walking around or getting up from a chair.

Clear and concise - articulate and intelligent delivery. What a breath of fresh air on the exercise front ! Thank you 🇬🇧

I have been doing these exercises for about a week now. I suffer from high muscle tension which makes it hard for my body to relax itself. This together with numbness has made my life pretty miserable at times. I am slowly starting to feel improvements in how much tension I constantly have and also my body is in a more relaxed stance when I'm sitting or lying down. I severely underestimated how important it is to take care of your body. Thanks for this drill, it has really changed my life so quickly!

i see no one in the comments mentioning this, but here are some additional things that i found out after only two weeks of doing this routine in the morning and sometimes extras in the afternoon - my tinnitus is lighter, ringing in my ears in considerably lower than usual (i've had it for about 10 years now) - doing the exercises real slow, especially when stretching the last few bits does wonders. in total i do it about 5min, the length of the video - doing it in a bar chair (usually offers higher knee position) you can really feel your whole back stretching, basically until the end of the spine, something i felt tingling after weeks of yoga - if you rotate your torso left and right after the workout, while still sitting on a chair, helping yourself with your hands to push it a little bit further, stretches the lower muscles even further all in all, a really beautiful and enjoyable exercises that make you wanna do it more, boosting your motivation and discipline

Thank you so much for the “ear up” pointer. what a difference that makes in noticing the stretch.

I’ve been doing a similar set several times a week for years. It slowly eliminated the “crunchy” sounds after a few months. Now it’s just a part of my morning stretch routine.

Soooo good, ty!

Thank you SO MUCH for this simple, great complete neck exercise!!!

So. 2 days after watching this and being in constant aching neck pain. My pain has gone. Unsure if it will stay away. But I definitely dont have the pain today. I’ll keep doing these. I’ll report back in a few weeks. Fingers crossed.

Bravo from Iran. This short clip is a life saver. I had continues neck pain and I just did these short steps and my neck pain is all gone. The only major pain left in Iran are Mullahs!!!:) Thank Mark for an excellent clip. I am 82 years and this helped me a lot.

"Not so far that we snap our own neck." Good thing you pointed that out !! ^^

First time seeing your channel. Simply did a follow along on this. Already made a huge difference.

Neck and shoulder blade pain stopped!!! Thank you, Mark. After decades of pain, tightness, spasms, doctors, physical therapists, traction, pills, etc., I have found great relief with these stretches.

Holy Shit! Immediate relief. I could feel the tension in the back of my head dissipate while I was doing it. Thank you!

Wow! I use a sleep app that listens to sounds to determine my depth and quality of my sleep. It also records how many minutes I snore. Since using these exercises at night - no snoring! Skipped exercises one night and snoring was back again. Thanks Mark.

Love this. Thanks.

Thanks for helping everyone!

After painful shoulder surgery I've suffered for ages with severe neck pain. Literally every day...Did your simple neck exercises and for the first time in a long, long time it's gone. Thank you so much👌

I suffer from arthritis in my neck due to whiplash 30 years ago. It has been difficult to turn my head to view blindspot driving. This is exactly what I need. After just a few days of doing these exercises, my neck doesn't feel tight to move as it usually does. Thank you so much.

Thank you for sharing, ive watched quite a few videos on neck stretching and yours is by far the best with almost immediate results. Thanks for being awesome!

Thank you 🙌🏻

"The Janet Jackson, if you were alive in the '90s...". Right in the feels.

The 3 minute neck drill that did change my life. It took a few weeks but my head no longer feels like its hanging on by a painful thread. Thank you x a million.

Love it when videos get to the point quickly. I've already forgotten the first drills but I'll get it soon enough.

Thank you so much Mark. I am in the UK and started to get irritation in my right arm, a constant tingling (not quite pins and needles but similar). After a while I started to suffer with pain in my right shoulder and upper arm (wary that this could be related to a heart condition - although this tends to affect the left side - I saw my Doctor who ruled out any heart issue). This got to a stage where the only way I could sleep was with my arm hanging over the edge of the bed so needless to say my sleep levels became very poor. The NHS sent me for upper body and neck MRI scan which showed disc deterioration disease affecting all the discs in my neck. Their solution was for me to take a nerve blocking medicine every night - after several weeks this did work but I was starting to get some fairly significant side effects from the medicine. Long term their only other recommendation was a choice of 2 very invasive surgeries (removing small pieces of bone from my legs and fuse them to my neck vertebrae or remove the discs and replace with titanium ones) one leaving me with restricted neck movement and the other having risks of nerve damage and associated partial paralysis (you only have to see what has happened to Phil Collins to realise the risks). Mark's video popped up on my web browser and I had nothing to lose. My neck movement was very reduced and if I made any significant movement in my head it sounded like someone crushing a load of rice crispies.I took it steadily and didn't force the exercises and within a couple of weeks there was significant improvement and after several weeks it was as though I never had an issue. I then did what most people do which was stopped doing the exercises and was fine for a few months and then one afternoon one of the discs slipped significantly and I was back to moving like I had Frankenstein's monster's bolts in my neck. I went back to the exercises and very quickly got back to normal. As Mark states it's 3 only minutes and do them EVERY day :-) I put some music on and it's done within 1 track. Obviously if you have issues I would always advise getting checked by a trained medical professional but as long as you don't force these exercises they are not going to do any damage.Thanks again Mark this really has been life changing!

Excellent! I had a 2 level spinal fusion surgery that failed when the screws wiggled loose, eventually requiring a 4 level fusion, having 8 screws and titanium rebar keeping my head attached to my body. Fifteen years of pain that I could never have imagined, despite years of massive amounts of morphine (which was profoundly horrific to wean off of). By comparison, during this time, a broken leg and a root canal was uncomfortable and inconvenient, but nowhere near as debilitating as my neck pain. I often thought that death would be my only respite. I've begun to feel significant relief in a short period of time, and I hope it continues, (although I'm wary of getting my hopes up, having been disappointed many times before). For the first time, I can imagine finally getting off of disability and returning to work before getting too old and decrepit. Perhaps even able to indulge in my passion for skiing, after decades of being unable to. 😀

Thank you so much for this information.

Thank you!

I had a trapped nerve that was the most excruciating pain I've felt for years, these exercises gently released the pressure, also made my neck click and feel 100 times better. Thanks.

Best exercise program ever from KZfaq imo. You are quick to demonstrate and so easy to listen to, informative; you keep moving, you don't make us wait 10 mins for the exercises, and you don't go into all the boring anatomy (to me) stuff. You are the gold standard.

Thank You, Thank You, Thank you for posting. Total life changer and if you don't have good health, then you don't have anything. Everyone across the Globe needs a lot of this and a lot less of what they've been doing lately. 🙏 You

From a training perspective, I don't believe your explanation and demonstration could be any better. Well done and I, for one, am starting this to see how it helps my neck. Thanks.

This really helped my chronic neck pain. 1 month in. THANK YOU MARK !!!

Thank you so much for this! This is my second day doing it. It is a game changer in my life!

Great content, thank you for creating something valuable to us all.

As someone that has been sitting for the last 32 years of my life this is brilliant. Love this.

"The Janet Jackson"... I love you for this lol! You know, that was always the hardest move of hers for me to get down lmao!