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Stretching & mobility

Neck and shoulder stretches

Long screen days stiffen the neck and the top of the shoulders. Move slowly and keep every stretch mild. Dizziness, or pain or tingling down the arm, is a reason to stop.

10 minBeginner8 movesA wallNeck · Back · Shoulders
Follow along: a timer, a cue and the next move, one step at a time.

Routine

  1. Chin tuck10 slow reps
    Beginner · Neck · 3D demoEasier: Lying chin tuckHarder: Isometric neck holds (four-way)
  2. Neck CARs3 slow circles each way
    Beginner · 3D demoHarder: Neck-SMR
  3. Upper trap release30 s each side
    Beginner · 3D demo
  4. Levator Scapulae Stretch30 s each side
    Beginner · 3D demoHarder: Overhead lat stretch at a bench
  5. Shoulder CARs (controlled articular rotations)3 circles each arm
    Beginner · 3D demo
  6. Wall angel8 slow reps
    Beginner · Back, Shoulders · 3D demoHarder: Prone Y-T-W raises
  7. Doorway chest opener45 s
    Beginner · 3D demoHarder: Handstand at the wall (Adho Mukha Vrksasana, chest to wall)
  8. Cross-body shoulder stretch30 s each side
    Beginner · Shoulders, Back · 3D demoHarder: Sleeper stretch

Tips

  • Let the shoulders drop away from the ears before each stretch.
  • Pair it with a short walk for a proper desk break.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Find more moves like these

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Full-body stretch routine

A 15-minute head-to-toe stretch for the neck, shoulders, back, hips, hamstrings and calves.

15 minBeginner11 movesA wall

Lower back stretch routine

Seven gentle stretches and mobility moves for a stiff lower back, done lying and kneeling.

12 minBeginner7 movesA wall

Questions people ask

How long does the neck and shoulder stretches take?

About 10 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 1 of its 8 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.