Neck Release
A slow sequence to ease the tightness that builds along the sides and back of the neck after hours at a screen.
Keep every movement slow and soft. Stop if anything causes sharp, worsening or radiating pain, numbness or dizziness — general wellness guidance, not medical treatment.
1.Centring breath30 sec
Position: Sit tall at the front of your chair, feet flat on the floor.
Movement: Rest your hands in your lap, lengthen through the crown of your head, and let the shoulders soften down.
Breathe slowly in through the nose and out through the mouth.
2.Ear to shoulder30 sec each side
Position: Sit tall, shoulders relaxed and level.
Movement: Slowly tilt your right ear toward your right shoulder. Keep the left shoulder down. Hold, then return to centre and switch sides.
Exhale as you lengthen into the stretch.
3.Chin to chest30 sec
Position: Sit tall, hands resting in your lap.
Movement: Drop your chin slowly toward your chest and let the weight of your head do the work. Feel the stretch down the back of the neck.
Breathe slowly and let each exhale soften the stretch.
4.Slow half circles3 slow passes
Position: Start with your chin near your chest.
Movement: Roll your chin slowly across toward one shoulder, back to centre, then to the other shoulder. Keep it smooth and unhurried. Never roll the head backward.
Keep your breath even and unhurried throughout.
5.Look toward the armpit30 sec each side
Position: Sit tall, shoulders down.
Movement: Turn your head about 45 degrees to one side, then nod down as if looking into your armpit. Rest a hand lightly on the back of the head for a touch more weight. Switch sides.
Exhale slowly as you settle into each side.
What this routine is designed for
- May help relieve tightness along the sides and back of the neck
- Designed to support gentle neck mobility through the day
- Encourages a slower, calmer breathing pattern
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