Target regions

Strength

Stretch

Shoulders

Arms

Chest

Core

Back

Legs

A 2-minute neck mobility flow that starts with slow rotations and works through every direction the neck should move during the day.

Open with slow head turns side to side – often the most underused direction in desk work. Ear-to-shoulder stretches lengthen the upper trapezius. Chin tucks reposition the head over the shoulders, and looking up and down restores extension and flexion range.

The cervical spine has a wider range of motion than almost any other joint complex, but most of it goes unused during screen work. Brief mobility breaks help prevent the stiffness that locks the head forward.