Beginner · 5 min
Neck
Improve rounded shoulders, forward head posture, and unwind after long periods at a screen with stretches that elongate muscles in your chest, shoulders, and neck.
Total session: 5:44 · Includes preparation and side changes.
Ready when you are
Neck roll
Movement instructions
Sit tall with your shoulders relaxed. Lower your chin toward your chest. Slowly roll your head across the front toward one shoulder, then toward the other.
Stop if rolling causes pain or discomfort and seek professional advice.
Total (including preparation): 5:44 · 5:44 remaining
Up next: Neck roll · 1:00
Want a routine to follow? Get guided stretches in the app ↗
Your sequence
Both sides are included. Follow the movement instructions; move at your own pace.
- Neck roll1:00
- Neck flex1:00
- Neck laterals · Both sides1:00
- Neck flex push down0:30
- Neck flex push back0:30
- Neck laterals with hands · Both sides0:30
- Breath in and out0:15
- Gratitude0:15
Five seconds to prepare, five seconds between movements, and two seconds to switch sides. All are included in the total. Pause whenever you need. Reset to edit settings. Nothing is saved after leaving. Keep this page open. Sound may stop when the screen locks; the timer catches up when you return.
300 seconds moving + 44 seconds for preparation and changes. Changing settings resets playback.
Based on the app routine: Neck.
Read the movement instructions before starting. Stop if a movement is painful; you can pause at any time.
Plan your space and time
8 timed steps use 8 different movements. Starting positions: Seated, Standing. Inspect the illustrated setup for each movement before starting.
Each row below is the exact stored exercise time. Additional preparation and position changes extend the session beyond that total; no extra transition time is hidden in this table.
| Step | Movement | Seconds |
|---|---|---|
| 1 | Neck roll | 60 |
| 2 | Neck flex | 60 |
| 3 | Neck laterals | 60 |
| 4 | Neck flex push down | 30 |
| 5 | Neck flex push back | 30 |
| 6 | Neck laterals with hands | 30 |
| 7 | Breath in and out | 15 |
| 8 | Gratitude | 15 |
Routine overview
What you’ll move through.
8 timed steps · 5 min in total. Time shown is the sum of the listed steps; extra transition time is not included.
Move gently, breathe normally, and stay within a comfortable range. Stop if anything feels painful.
- 0160s
Neck roll
Seated · Focus: neck, upper back.
- 02
60sNeck flex
Seated · Focus: neck, upper back.
- 03
60sNeck laterals
Seated · Focus: neck, shoulders.
- 04
30sNeck flex push down
Standing · Focus: neck, upper back.
- 05
30sNeck flex push back
Standing · Focus: neck.
- 06
30sNeck laterals with hands
Seated · Focus: neck, shoulders.
- 07
15sBreath in and out
Standing · Focus: relaxation, breathing.
- 08
15sGratitude
Standing · Focus: relaxation, posture.
Related exercise hubs
Step by step
How to do the routine.
Step 1 · 60 seconds
Neck roll
- Sit tall with your shoulders relaxed.
- Lower your chin toward your chest.
- Slowly roll your head across the front toward one shoulder, then toward the other.
Use a gentle front semicircle rather than a full circle.
For less intensity, make the neck movement smaller and leave out any pressure from your hands.
Step 2 · 60 seconds
Neck flex
- Sit or stand tall with your shoulders relaxed.
- Slowly lower your chin toward your chest.
- Pause, then return your head to a neutral position.
Let the movement stay small and gentle.
For less intensity, make the neck movement smaller and leave out any pressure from your hands.
Step 3 · 60 seconds
Neck laterals
- Sit tall with your shoulders relaxed.
- Tilt one ear toward the same-side shoulder.
- Return to center and repeat on the other side.
Keep both shoulders down and your face pointing forward.
For less intensity, make the neck movement smaller and leave out any pressure from your hands.
Step 4 · 30 seconds
Neck flex push down
- Sit or stand tall and gently lower your chin.
- Rest your hands lightly on the back of your head.
- Allow a gentle stretch, then release your hands before lifting your head.
Let your hands rest rather than push.
For less intensity, make the neck movement smaller and leave out any pressure from your hands.
Step 5 · 30 seconds
Neck flex push back
- Stand tall with your shoulders relaxed.
- Gently tilt your head back within a comfortable range.
- Rest a hand lightly on your forehead without forcing it farther.
- Release your hand and return to neutral.
Use a small movement and avoid compressing the back of your neck.
For less intensity, make the neck movement smaller and leave out any pressure from your hands.
Step 6 · 30 seconds
Neck laterals with hands
- Sit tall and hold the side of your chair with one hand.
- Tilt your head gently away from that hand.
- Rest your free hand lightly on your head without pulling.
- Release and repeat on the other side.
Keep both shoulders down and your face pointing forward.
For less intensity, make the neck movement smaller and leave out any pressure from your hands.
Step 7 · 15 seconds
Breath in and out
- Stand comfortably with relaxed shoulders.
- Breathe in slowly through your nose.
- Breathe out gently through your nose or mouth.
- Continue at an easy, natural rhythm.
Relax your jaw and shoulders; avoid forcing a deeper breath.
For less intensity, use your natural breathing rhythm without trying to make each breath longer.
Step 8 · 15 seconds
Gratitude
- Stand comfortably with your feet hip-width apart.
- Rest both hands over your chest.
- Breathe slowly and think of something you appreciate.
Relax your shoulders and let your breathing stay natural.
For less intensity, sit on a firm chair with your feet supported and your shoulders relaxed.
Keep moving
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