Neck & Shoulder Relief
Ten focused days for the neck and shoulders — the area desk workers feel first.
- Per day
- 3–11 min
- Level
- Beginner–Moderate
- Focus
- Neck
What this program is
If your tension lives in your neck and shoulders, start here. Over ten days this program layers gentle release, alignment and chest-opening work to help the whole upper region feel looser, with simple habits to keep tension from building back up.
Every routine in this program was designed and reviewed by Dr. Vinuta Harapanhalli, PT. Movana is general wellness guidance, not medical treatment — a short safety check inside the app helps confirm it’s appropriate for you before you begin, and you should stop any movement that causes sharp or unusual discomfort.
What’s inside, day by day
Each day pairs a short guided routine with one small workday habit.
- Day 1
Release the neck
Easing the first layer of tension.
Neck Release · 4 min
- Day 2
Unwind the shoulders
Loosening tight, lifted shoulders.
Shoulder Unwind · 5 min
- Day 3
Align the head
Bringing the head back over the shoulders.
Forward Head Posture Reset · 5 min
- Day 4
Eyes and neck
Relieving screen-related tension.
Eye & Neck Screen Relief · 3 min
- Day 5
Open the chest
Countering rounded shoulders.
Chest Opener · 4 min
- Day 6
Strengthen the upper back
Supporting an upright neck.
Upper Back & Posture Lift · 6 min
- Day 7
Neck and shoulders together
Linking release and openness.
Neck Release · 4 minShoulder Unwind · 5 min
- Day 8
Reinforce alignment
Deepening the head reset.
Forward Head Posture Reset · 5 minUpper Back & Posture Lift · 6 min
- Day 9
Open and ease
Chest opening with neck care.
Chest Opener · 4 minEye & Neck Screen Relief · 3 min
- Day 10
Your relief routine
Choosing what to keep.
Neck Release · 4 minForward Head Posture Reset · 5 min
Is it right for you?
- Designed for desk workers — the focus is neck across a 10-day arc.
- Beginner–Moderate level: gentle, guided movements with no equipment.
- About 3–11 min a day, done right at your desk.
- Not a fit right now if a professional has advised you to avoid exercise, or if you have severe, worsening or unexplained symptoms — please speak with a doctor or physiotherapist first.
Start free, then go deeper
Begin with the free 7-Day Desk Reset, then unlock Neck & Shoulder Relief and every premium program with Premium.