Four-Minute Neck Mobility
Seven gentle, timed neck movements that explore rotation, tilting, gliding, and controlled circles.
ORIGINAL VIDEO
A 4 Minute Neck Drill That Will Change Your Life—Follow Along With Mark
The original follow-along teaches seven neck-mobility patterns in roughly 30-second blocks. This plan preserves that order and the video's central instruction to stay tall and move only within a comfortable range.
Original video: Mark Wildman · YouTube↗PLAN STEPS
Follow in order
Each step shows the movement, dose, and estimated time. Complete demonstrations, phase pacing, and detailed guidance remain in the app.
- 01Neck Rotationabout 30 sec
Turn left and right while keeping the crown of the head tall.
- 02Ear-Lift Side Tiltabout 30 sec
Lift the opposite ear upward instead of pulling the ear down to the shoulder.
- 03Look Up and Downabout 30 sec
Look up and down without crunching the back of the neck.
- 04Forward–Back Head Glideabout 30 sec
Glide the head forward and back while keeping it vertical and the eyes level.
- 05Side-to-Side Head Glideabout 30 sec
Lead gently with the jaw and pause at centre between sides.
- 06Front Half Neck Circleabout 30 sec
Trace only the front half of a circle and change direction smoothly.
- 07Controlled Neck Circleabout 1 min
Make a slow full circle in each direction while keeping the movement comfortable.
If TinyRep is installed, open and preview this plan directly in the app. You can also download the .trp file for manual import.
SAFETY
Choose comfort and control first
Keep every range small and comfortable. Do not force or accelerate neck circles. Stop immediately for pain, dizziness, nausea, visual changes, numbness, or symptoms into the arm.
TinyRep is not a medical device and does not diagnose, treat, or prescribe rehabilitation.