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Seven-Move Neck and Arm Mobility Flow

Coordinate gentle neck motion with shoulder-blade and arm movement, then finish with two three-breath stretches.

Neck mobilityShoulder-blade movementNeck and upper-back relaxation
About 37 min · 7 movements · None · Short neck and shoulder mobility flow

ORIGINAL VIDEO

Neck Mobility Exercises

Complete English captions verify all seven actions, exact order, five- and ten-repetition counts, alternating sides, three-breath finishes, shoulder-blade cues, comfort range, and the option to remove arm movements.

Original video: Dr. Kristie Ennis · 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.

  1. 01
    Arm-Assisted Neck Flexion and Extension5 reps · about 3.8 min

    Turn palms up and open the arms while looking comfortably upward, then bring arms back as the chin lowers; repeat five each direction.

  2. 02
    Alternating Hand-Behind-Back Side Bends10 reps · about 10 min

    Place one hand behind the back, tilt the head away, return, and switch sides slowly for ten cycles.

  3. 03
    Palm-Open Neck Rotations10 reps · about 9.2 min

    Rotate one palm upward and slightly back as the head turns to that side, then alternate without moving the trunk.

  4. 04
    Armpit Turns with Arm Lift10 reps · about 10.8 min

    Side-bend, turn the nose toward the armpit, lift the same-side arm without shrugging, then alternate.

  5. 05
    Five Standing Chin Tucks5 reps · about 2.1 min

    Keep the body still and glide only the chin straight backward for five controlled repetitions.

  6. 06
    Three-Breath Front-Neck StretchHold · about 30 sec

    Cross hands over the collarbones, anchor the chest gently, look up comfortably, and take three slow breaths.

  7. 07
    Three-Breath Posterior Neck StretchHold · about 30 sec

    Support the back of the head, bring elbows toward each other, and apply gentle pressure for three breaths without rounding the whole spine.

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SAFETY

Choose comfort and control first

Stay within a comfortable range and omit any arm component that bothers the shoulder. Do not force the head during the final stretches. Stop for dizziness, headache, visual changes, radiating pain, weakness, tingling, or numbness.

TinyRep is not a medical device and does not diagnose, treat, or prescribe rehabilitation.