Turn to this builder when you need a more thorough reset for neck, shoulders, and upper back.
Shoulder Rolls
Duration: 00:30
Roll your shoulders to release tension and bring warmth into your upper back and neck.
Difficulty: Beginner
Instructions
- Sit or stand tall with shoulders relaxed.
- Lift your shoulders up toward your ears, then roll them back and down in a circular motion.
- Repeat for several reps, then reverse the direction.
Tips
- Keep the motion smooth and fluid to avoid neck strain.
- Relax your neck and look forward while you move.
Adjustments
- Make smaller circles or simply lift and lower the shoulders if that feels better.
Neck Roll
Duration: 00:30
Roll your head gently side to side to release tension through your neck and shoulders.
Difficulty: Beginner
Instructions
- Sit tall with shoulders relaxed.
- Lower your chin toward your chest, then roll your head toward one shoulder so the ear hovers over it.
- Return through center and repeat toward the other shoulder, continuing in a slow rhythm.
Tips
- Move slowly to avoid strain or dizziness.
- Stop short of full circles to keep the neck happy.
Adjustments
- Keep the range of motion smaller if you experience discomfort.
Chin Retractions
Duration: 00:30
Glide your head straight back like you are making a double chin to strengthen the deep neck flexors.
Difficulty: Beginner
Instructions
- Sit or stand tall with shoulders relaxed.
- Gently draw your chin straight back as if sliding your head along a wall, keeping the head level.
- Use a fingertip on your chin to guide the motion and hold for a slow breath.
- Release and repeat for controlled reps.
Tips
- Avoid tipping the chin up or down; think purely backward.
- Relax your shoulders so the neck muscles can do the work.
Adjustments
- Lie on your back and perform the same glide if you need help keeping the motion aligned.
Diver
Duration: 00:30
Dive forward with rounded shoulders to stretch the upper back and give your spine a gentle release.
Difficulty: Beginner
Instructions
- Sit tall with arms resting by your sides and feet grounded.
- Reach both arms forward, stacking one hand on top of the other.
- Tuck your head between your arms, round through the upper back, and reach forward like a diver slicing into water.
Tips
- Keep your core lightly engaged so the stretch stays controlled.
- Let the shoulders spread wide to feel the stretch across your upper back.
Adjustments
- Rest your forearms on your thighs if you need extra support during the fold.
Cactus Arms
Duration: 00:30
Open your chest with strong cactus arms to counter all that desk time and wake up your upper back.
Difficulty: Beginner
Instructions
- Sit or stand tall with arms relaxed by your sides.
- Lift your arms to shoulder height, bend elbows to ninety degrees, and turn palms forward.
- Keep elbows level with shoulders while squeezing shoulder blades together to open the chest.
Tips
- Draw shoulders away from your ears so the neck stays long.
- Gaze straight ahead and breathe into the stretch across your chest.
Adjustments
- Lower the elbows slightly if the shoulders feel cranky.
- Stand against a wall to help you maintain alignment.
Neck Extension
Duration: 00:30
Gently lean your head back to stretch the front of your neck and counter forward posture.
Difficulty: Beginner
Instructions
- Sit or stand tall with shoulders relaxed.
- Slowly tilt your head back, lifting your chin toward the ceiling.
- Place fingertips under your chin for a light assist and hold for a slow breath.
Tips
- Keep your jaw soft and shoulders down.
- Maintain an upright spine rather than leaning backward.
Adjustments
- Skip using your hands if the natural range already feels like plenty.
Neck Flexion
Duration: 00:30
Bow your head forward to stretch the back of your neck and upper traps gently.
Difficulty: Beginner
Instructions
- Sit or stand tall with arms relaxed.
- Slowly lower your chin toward your chest, feeling the stretch along the back of your neck.
- Interlace your fingers behind your head for a light assist if you want more sensation.
Tips
- Keep shoulders relaxed and avoid rounding through your upper back.
Adjustments
- Skip using your hands if the bodyweight stretch is enough for you.
Ear-to-Shoulder
Duration: 00:30
Melt tightness in your neck by gently drawing one ear toward your shoulder while you breathe.
Difficulty: Beginner
Instructions
- Sit or stand tall with arms relaxed.
- Tilt your head toward one shoulder, reaching that ear closer without lifting the shoulder.
- Place the opposite hand behind your back and rest the other hand lightly on top of your head for a subtle assist.
- Hold for a few breaths, then switch sides.
Tips
- Keep the chin neutral instead of tipping up or down.
- Let both shoulders stay soft and heavy.
Adjustments
- Skip the hand assist if the stretch feels intense enough with gravity alone.
Scalene Stretch
Duration: 00:30
Stretch the scalenes to relieve neck tension and open the front of your chest.
Difficulty: Beginner
Instructions
- Sit or stand tall and cross your hands, placing them on your upper chest just below your neck.
- Lower one ear toward the same-side shoulder.
- Rotate your chin upward toward the ceiling to feel the stretch along the front and side of your neck, then switch sides.
Tips
- Keep your spine long and shoulders relaxed.
Adjustments
- Soften the range of motion if you experience any discomfort or dizziness.
Scapula Stretch
Duration: 00:30
Angle your head toward your armpit to stretch the muscles around your shoulder blade and neck.
Difficulty: Beginner
Instructions
- Sit or stand tall with shoulders relaxed.
- Turn your head to one side, then tilt downward as if looking into your armpit.
- Place your hand on top of your head and gently guide it deeper into the stretch, then switch sides.
Tips
- Keep your spine long and shoulders soft while you stretch.
Adjustments
- Skip the hand assist if the stretch already feels strong enough.
Neck Rotation
Duration: 00:30
Turn your head gently from side to side to maintain neck mobility and ease stiffness.
Difficulty: Beginner
Instructions
- Sit or stand tall with arms relaxed.
- Slowly rotate your head to look over one shoulder.
- Place fingertips lightly on your chin for a gentle assist, then return to center and repeat to the other side.
Tips
- Keep your head level; avoid tipping up or down.
- Stay relaxed through your shoulders and upper back.
Adjustments
- Skip using your hand and work within a smaller range if your neck feels tender.
Wall Arms
Duration: 01:00
Rotate away from a wall-bound arm to open your chest and shoulder with control.
Difficulty: Beginner
Instructions
- Stand with feet hip-width apart and the side of your shoulder touching a wall.
- Rotate your torso to reach back and place your palm on the wall at shoulder height.
- Keep your hand planted as you square your hips and chest forward, feeling the stretch.
Tips
- Align knees, hips, and shoulders when you finish the rotation.
Adjustments
- Step slightly away from the wall if the stretch feels too intense.
Reverse Shoulder
Duration: 00:30
Interlace your hands behind you to stretch the front of your shoulders and chest.
Difficulty: Beginner
Instructions
- Stand with feet hip-width apart and clasp your hands behind your back, thumbs pointing down.
- Straighten your arms and gently lift your hands away from your back.
- Draw shoulders back and down, lift your chest, and tuck your chin slightly while holding the stretch.
Tips
- Engage your core so your lower back stays supported.
- Avoid overarching through your spine as you lift your hands.
Adjustments
- Lift your hands only a little if the stretch feels intense today.
Bear Hug
Duration: 00:30
Wrap yourself up to stretch the upper back and give tense shoulders a quick reset.
Difficulty: Beginner
Instructions
- Stand or sit tall with arms extended out to the sides.
- Cross your arms in front and place your hands on opposite shoulder blades like you are giving yourself a hug.
- Squeeze the embrace, gently round through the upper back, and tuck your chin toward your chest while breathing deeply.
Tips
- Let a long exhale help you sink into the stretch.
- Imagine pulling the shoulder blades wide apart to create space across the upper back.
Adjustments
- Keep the arms simply crossed at the forearms if going deeper feels uncomfortable.
Finish with a deep breath and enjoy the sense of space across your shoulders.
