Exercise library
Neck
Five-minute desk break
Breaks up long sitting so stiffness never builds
How to do it
- 1Every 45–60 minutes, stand up.
- 2Do 5 chin tucks, 5 shoulder rolls backwards and 5 gentle neck rotations each side.
- 3Walk for 1–2 minutes, ideally to a window.
- 4Reset your chair and screen height before sitting back down.
Set a reminder; consistency matters more than intensity.
More for the neck
Chin tuck
Activates the deep neck muscles and eases forward-head posture
MethodNeck rotation
Restores the ability to look over your shoulder
MethodNeck side bend stretch
Eases tightness in the muscles on the side of the neck
MethodUpper trapezius stretch
Relieves the tight muscle between neck and shoulder
Method
Want these built into a plan for you?
Programs pair the right exercises with weekly check-ins and physiotherapist reviews.