Target regions

Strength

Stretch

Shoulders

Arms

Chest

Core

Back

Legs

A 1-minute neck mobility routine that releases the side neck muscles and restores rotation often lost to screen time.

First, ear-to-shoulder neck stretches lengthen the upper trapezius and side neck muscles – often the most chronically tight area in desk workers. Then slow head turns side to side restore rotation. Both moves are small but should be done unhurried; the neck rewards slowness.

The upper trapezius shortens when shoulders hike up during focused screen work, contributing to that "knot" feeling and pulling on the head's resting position. Regular gentle mobility here helps maintain rotation and reduce baseline tension.