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Seven-Part Daily Neck and Shoulder Release

Warm the shoulders and neck, then use five gentle stretch patterns for the side, back, and base of the neck.

Neck flexibilityShoulder relaxationPosture awareness
About 11 min · 7 movements · Chair optional · Daily neck and shoulder tension break

ORIGINAL VIDEO

5 Mins Daily - Neck Exercises And Stretches That Relieve Neck And Shoulder Pain

The source description and hand-authored chapters establish the complete warm-up plus five-stretch order; complete English captions verify bilateral sequencing, 30–40-second holds, breathing, alignment, and pain-free guidance.

Original video: Michelle Kenway · 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
    Backward Shoulder Rolls8 reps · about 2.7 min

    Roll both shoulders slowly backward to warm the neck and shoulder area.

  2. 02
    Dynamic Chin-to-Chest Warm-Up5 reps · about 2.1 min

    Lower the chin toward the chest and return to neutral slowly as a gentle warm-up.

  3. 03
    Ear-to-Shoulder StretchHold · about 1.3 min

    Guide one ear toward its shoulder while the nose stays forward, hold comfortably, then switch.

  4. 04
    Nose-to-Armpit StretchHold · about 1.3 min

    Turn and lower the nose toward one armpit, breathe into the side-back neck stretch, then switch.

  5. 05
    Nose-to-Knee Levator StretchHold · about 1.3 min

    Angle the nose farther toward the same-side knee for a gentle shoulder-blade-to-neck stretch, then switch.

  6. 06
    Central Chin-to-Chest StretchHold · about 40 sec

    Lower the chin toward the chest and hold gently to lengthen the center back of the neck.

  7. 07
    Chin-Tuck Base-of-Skull StretchHold · about 40 sec

    Glide the chin backward, then nod slightly to lengthen the muscles at the base of the skull.

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SAFETY

Choose comfort and control first

Move slowly and keep every stretch comfortable. Do not force the head with the hands. 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.