Everyday movement · ≈ 4 min
Neck and shoulders
Gentle turns, shoulder movement, and supported reaching.
Adapt this routine for me ↗A comfortable place to start
This routine combines a small head turn with shoulder movement. Keep your gaze level during the turn and let the shoulders relax before each repetition.
Before you begin
Sit on a stable chair with space beside you. A table can support your arms for the final reaching movement.
Start after a little comfortable movement. Keep stretches gentle and stop if symptoms worsen. This routine is educational and does not replace individual care.
Your movements
- Gentle neck rotation →
Turn your head comfortably
5 slow repetitions each side - Shoulder rolls →
Circle the shoulders slowly
5 slow repetitions - Shoulder-blade squeezes →
Draw the shoulder blades gently together
5 slow repetitions - Supported table shoulder flexion →
Slide the arms forward on a table
5 slow repetitions
After your routine
Return to a comfortable position and change posture regularly. Stop the routine if movement produces dizziness, tingling, or spreading pain.