Six-Step Five-Minute Neck Relief
Warm the neck actively, stretch four commonly tight regions, and finish with controlled chin tucks.
ORIGINAL VIDEO
FAST Neck Pain Relief! [5-Minute Follow-Along Stretches]
The source description lists all six actions, and complete English captions verify their order, active warm-up, bilateral 30-second upper-trapezius, levator, and scalene holds, central extension setup, chin-tuck mechanics, and comfort guidance.
Original video: Tone and Tighten · 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.
- 01Active Neck Motion Warm-UpHold · about 1 min
Move slowly through comfortable neck turns, nods, and side bends to warm the joint for one minute.
- 02Upper-Trapezius StretchHold · about 1 min
Place one hand behind the low back, tilt the opposite ear toward its shoulder for 30 seconds, then switch.
- 03Levator-Scapulae StretchHold · about 1 min
Turn the nose toward one armpit and guide the head gently down for 30 seconds, then switch.
- 04Scalene StretchHold · about 1 min
Anchor the upper chest, turn and look slightly upward to stretch the front-side neck for 30 seconds per side.
- 05Supported Neck-Extension StretchHold · about 30 sec
Support the upper chest and look upward through a comfortable central neck-extension stretch for 30 seconds.
- 06Controlled Chin Tucks10 reps · about 5 min
Keep the eyes level and glide the chin straight backward, pause briefly, and release for ten controlled repetitions.
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
All movements must remain gentle and pain-free. Do not force end range or pull hard on the head. Stop for dizziness, visual symptoms, severe headache, radiating pain, weakness, tingling, or numbness.
TinyRep is not a medical device and does not diagnose, treat, or prescribe rehabilitation.