Upper body · 4¼ min

Neck & Shoulder Stretches

Release tension in your neck and shoulders with about four minutes of easy mobility. Ideal for desk days, screen time or after carrying a heavy bag.

4¼ min
7 exercises
Needs a wall and a doorway

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1
Arm Circles
30s
Make big controlled circles with the arms forward then back.
How to do it
1. Stand tall with feet about shoulder-width apart. Extend both arms out to the sides at shoulder height, with elbows straight and hands relaxed.
2. Begin smooth forward circles from the shoulders: move your hands forward and down, then continue around. Start small and gradually make the circles larger within a comfortable range; keep your torso steady.
3. Continue the same circle by sweeping the arms back and up, then around to the front again. Reverse direction when comfortable. Keep moving smoothly, with a relaxed neck.
Why it matters
Move your shoulders through controlled circles before upper-body activity.
How it should feel
Smooth shoulder movement with gentle work in the arms and a relaxed neck.
Make it easier or harder
EasierCircle one arm. Keep the circle small and the shoulder relaxed.
2
Chin Tucks
30s
Draw the chin straight back without tilting the head.
How to do it
1. Stand tall with your feet comfortably apart and shoulders relaxed. Lightly touch one index finger to your chin without pressing.
2. Hold your finger still and gently draw your chin straight back, leaving a small gap from the fingertip. Keep your eyes level and hold for 2–3 seconds without tilting your head.
3. Relax back to a neutral head position and lower your hand. Repeat the same gentle chin glide for the prescribed time, or finish when you are ready, using your finger as a guide if helpful.
Why it matters
Practise drawing your head back with control while your shoulders stay relaxed.
How it should feel
A small glide of the head, with gentle work around the neck and possibly a light stretch at the back.
Make it easier or harder
EasierSit with support. Rest against a chair and use a smaller chin glide.
When to stop
Stop if the movement is painful.
3
Scalene Stretch
45s
Anchor one shoulder lightly and make a small head tilt to the opposite side.
How to do it
1. Stand tall with both feet grounded. Reach your left hand behind your back to lightly hold your right wrist low beside the right hip. Keep your head upright and avoid tugging.
2. Gently take the left ear towards the left shoulder and lift the chin slightly until you feel a mild stretch at the right side-front of the neck. Keep the torso upright and breathing easy.
3. Bring the head to centre and release the wrist before changing sides. Hold the left wrist lightly behind the left hip with the right hand; tilt the right ear towards the right shoulder and lift the chin slightly. Share your practice time between sides.
Why it matters
Explore a gentle side-front neck stretch with the shoulder held still.
How it should feel
A mild stretch along the side-front of the neck, without sharp or nerve-like sensations.
Make it easier or harder
EasierReduce the tilt. Let the anchoring hand rest at your side.
When to stop
Stop for tingling, numbness, dizziness or sharp nerve-like pain.
4
Doorway Chest Stretch
30s
Support both forearms on a doorframe and gently shift forward to stretch the chest.
How to do it
1. Stand in a doorway with one foot slightly forward. Place both forearms and palms on the frame, with elbows around shoulder height. Relax your shoulders.
2. Gently shift your weight forward, bending the front knee slightly until you feel a comfortable stretch across your chest. Keep your chest tall and avoid arching your lower back. Hold for the timed interval and breathe normally.
3. Gently shift your weight back to the starting position to release the stretch. Once comfortable, lower your arms.
Why it matters
Stretches the chest muscles with both arms supported by a doorframe.
How it should feel
Feel a gentle stretch across the chest and fronts of the shoulders, without pinching or strain in the elbows or wrists. Keep your neck and shoulders relaxed and breathe freely.
Make it easier or harder
EasierShift forward less. Lower the elbows a little if more comfortable.
HarderIncrease the shift gently. Keep both shoulders relaxed and avoid arching the lower back.
When to stop
Stop for sharp pain, shoulder pinching, tingling or numbness; ease out rather than force more range.
5
Cross-Body Shoulder
45s
Bring one arm across your chest and support it gently above the elbow.
How to do it
1. Stand tall with your feet comfortably apart and shoulders relaxed.
2. Bring your left arm across your chest around shoulder height. Place your right hand on the left upper arm, above the elbow, and gently draw it closer without pressing on the elbow joint. Keep both shoulders relaxed and breathe. After the hold, or at the side-switch cue in a routine, release and lower your arms, then repeat with the right arm across your chest for the prescribed time.
Why it matters
Stretch the back of the shoulder with a supported reach across the body.
How it should feel
A gentle stretch behind the shoulder of the arm across your body.
Make it easier or harder
EasierUse a lighter pull. Bring the arm across less, standing or sitting tall.
HarderDraw the arm closer. Keep the pressure gentle and shoulder relaxed.
When to stop
Ease out if the shoulder pinches.
6
Tricep Overhead
45s
Bend one arm behind your head and support the elbow lightly.
How to do it
1. Stand tall with your feet comfortably apart, knees soft and both arms relaxed by your sides.
2. Raise your right arm overhead, then bend the elbow so your right hand rests on your upper back, palm facing your back. Keep your head neutral and ribs over your pelvis.
3. Place your left hand lightly on your right upper arm just above the elbow. Hold a gentle stretch along the back of the right upper arm without forcing the elbow backwards or arching your back. Breathe. After the hold, or at the side-switch cue in a routine, release and lower both arms, then repeat on the left for the prescribed time.
Why it matters
Stretch the back of the upper arm with an overhead elbow bend.
How it should feel
A gentle stretch along the back of the raised upper arm.
Make it easier or harder
EasierUse less overhead range. Leave the assisting hand off if that feels easier.
When to stop
Ease out if you feel pain or shoulder pinching.
7
Scapular Wall Slides
30s
Back against the wall, slide arms from W to Y overhead.
How to do it
1. Stand with your back comfortably against a wall, feet hip-width apart and a small step forward. Keep both feet flat and knees soft. Bend your elbows into a W, with the backs of your hands and forearms resting lightly on the wall. Keep your head neutral without forcing it back.
2. Slowly slide both arms upward toward a Y while keeping easy contact with the wall. Let your shoulder blades move naturally as your arms rise, keeping your neck relaxed and ribs steady. Stop before you need to arch your back, force contact or push through pain. Lower smoothly to the W and repeat.
Why it matters
Practise raising your arms as your shoulder blades move with them.
How it should feel
Gentle work through the shoulders and upper back, with light contact against the wall.
Make it easier or harder
EasierSlide less far. Stop at a lower, comfortable arm height.
HarderSlow the slide. Raise and lower smoothly without adding weight.
When to stop
Stop if the arm slide causes pain; do not push through it.