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.
Routine overview
What you’ll move through.
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.
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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