Target regions

Strength

Stretch

Shoulders

Arms

Chest

Core

Back

Legs

A simple neck-and-shoulder opener pairing gentle nods with backward arm circles – great for anyone who needs a quick posture refresh from their chair.

Looking up and down moves your cervical spine through flexion and extension, then backward elbow circles roll your shoulders open and engage your upper back. It's calm, seated-friendly, and takes almost no space.

Regular cervical and shoulder mobility work has been linked to reduced neck pain and improved head-forward posture – both common issues for people who work at screens daily.