Target regions

Strength

Stretch

Shoulders

Arms

Chest

Core

Back

Legs

A 2-minute neck mobility set that systematically restores extension, rotation, and side bend before finishing with an active alignment drill.

Start by looking slowly up and down – many people lose this range first from prolonged downward gazing. Rotations and lateral stretches then address the remaining planes. The session ends with chin tucks, the active piece that reinforces a more neutral head position.

Sustained downward head positions during phone and laptop use are linked to reduced cervical extension range. Brief daily work through the full range, ending with active retraction, helps preserve natural neck mobility.