Rotate through this sequence to keep your neck balanced, relaxed, and ready for the day.
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.
Neck Flex
Duration: 00:30
Move your head gently between looking up and nodding down to keep your neck supple and relaxed.
Difficulty: Beginner
Instructions
- Sit or stand tall with shoulders relaxed.
- Slowly tilt your head backward to gaze toward the ceiling, pausing for a breath.
- Return to center and gently lower your chin toward your chest, feeling the stretch along the back of your neck.
- Flow between the two positions with ease for several repetitions.
Tips
- Keep shoulders heavy and relaxed throughout.
- Move slowly to avoid straining the neck muscles.
Adjustments
- Limit the range of motion if you experience any discomfort, and stop if dizziness appears.
Neck Laterals
Duration: 00:30
Tilt your head side to side to release tightness along your neck and upper traps.
Difficulty: Beginner
Instructions
- Sit tall with shoulders relaxed and one hand resting on your chair or thigh for support.
- Tilt your head toward one shoulder, lowering your ear toward it.
- Place the opposite hand on the side of your head for a light assist, then switch sides halfway through.
Tips
- Keep both shoulders soft and away from your ears.
Adjustments
- Skip using your hand if the weight of your head provides enough stretch.
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.
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.
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.
Doorway Pecs
Duration: 00:30
Stretch your chest in a doorway to counter rounded shoulders and fuel better posture.
Difficulty: Beginner
Instructions
- Stand inside a doorway and place forearms and palms on the frame at shoulder height, elbows bent to ninety degrees.
- Step one foot forward and gently lean your body through the doorway until you feel a chest stretch.
- Hold the position while breathing deeply, letting the front of the shoulders soften.
Tips
- Draw shoulder blades down and back so the stretch targets the chest, not the neck.
- Keep your spine long and avoid arching the lower back.
Adjustments
- Lean only slightly forward if you want a lighter stretch or if the shoulders feel sensitive.
One Arm Hug
Duration: 00:30
Cross one arm over your chest for a sweet stretch through the shoulder and lats.
Difficulty: Beginner
Instructions
- Stand tall and reach one arm straight across your body toward the opposite shoulder.
- Use the other arm to hook the elbow or forearm and pull it closer to your chest.
- Hold for a few breaths, then switch sides.
Tips
- Keep your torso upright instead of leaning.
- Relax the extended arm so the shoulder can stretch.
Adjustments
- Lower the extended arm toward your abdomen for a lighter stretch if needed.
Overhead Tricep
Duration: 00:30
Lift and bend your arm overhead to stretch your triceps and open your side body.
Difficulty: Beginner
Instructions
- Stand or sit tall and raise one arm overhead.
- Bend the elbow, bringing your hand toward the opposite shoulder blade.
- Use the other hand to gently guide the elbow toward the midline of your back while breathing deeply.
Tips
- Keep your torso upright and core engaged so your lower back stays supported.
- Relax the lifted shoulder away from your ear.
Adjustments
- Hold a strap between your hands if reaching the elbow feels challenging.
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.
Finish with a deep breath and feel your shoulders lower away from your ears.
