Neck & Shoulder Stretches

Strengthens the deep neck flexors — the muscles that hold the head over the shoulders rather than out in front.

A quiet fix for forward head posture, which contributes to neck pain, headaches and tight upper traps.

The work should be felt deep in the front of the neck — the deep neck flexors.

Don't tilt the chin down — that's a different movement and a common mistake. The chin stays level and pulls straight back.

A gentle double chin is the visual cue. If you look ridiculous, you're probably doing it right.

• Easierdo them lying on the back with the head on a pillow. The floor gives feedback for the right movement.
• Harderhold for 5-10 seconds per rep, or do them while seated tall against a wall.

The scalenes often overwork during shallow breathing, screen posture and cycling positions.

A gentle stretch here can reduce the neck tension that feeds into upper trap tightness and headaches.

The stretch should be gentle and precise along the side-front of the neck, not sharp or nervy.

Keep the shoulder heavy and the jaw relaxed. Forcing the head angle usually makes the neck guard instead of release.

Small changes in angle matter. Rotate or tilt only a few degrees at a time until the right line appears.

• Easierreduce the head tilt and keep the anchoring hand relaxed at the side.
• Harderhold the stretch longer and add slow nasal breathing into the upper ribs.

A 30-second reset for desk posture — opens the chest, switches on the upper back, undoes hours of slouching.

The single most useful drill for anyone working at a screen. Set a timer and do it hourly.

The chest should open and the upper back should feel switched on. A pleasant antidote to whatever shape you were just sitting in.

Don't crank the head back. The chin stays level — the work is in the shoulders and chest, not the neck.

Keep the lower back gently engaged. Sticking the chest out and arching the lower back is a common over-correction.

• Easiersit further back in the chair for support. Skip the palm rotation if it's awkward — just squeeze the shoulder blades.
• Harderadd a deep breath into the upper chest with each rep, or hold light weights.

Trains the scapular stabilisers and t-spine extension at the same time — both undertrained in modern life.

A daily two-minute drill that does more for shoulder health than most upper body warm-ups.

Both the forearms and the back of the hands should stay on the wall throughout. They usually don't — that's the point. Work toward it gradually.

The lower back stays pressed to the wall. If it arches, you've gone past your current range.

The work sits in the mid-upper back and the shoulders. The traps will want to take over — keep them quiet by drawing the shoulders down.

• Easierslide the arms only partway up. Step the feet a few inches further from the wall to reduce the demand.
• Harderhold light weights, slow the tempo, or pause at the top of each rep.

A quick fix for tight rear delts and posterior shoulder tissue — particularly useful for swimmers, climbers and anyone who lifts overhead.

A reasonable spot-fix between sets or after a hard upper body session.

The stretch should sit in the back of the shoulder — the posterior delt and the muscles around the shoulder blade.

Keep the shoulder pulled down away from the ear. Letting it ride up takes the stretch out of the right spot.

Don't pull at the elbow with the other hand cranking. Use a gentle, sustained pressure rather than force.

• Easierreduce the pressure and shorten the hold.
• Harderpull the arm closer to the chest and lower the elbow slightly to bias different fibres.

Opens the pec major — chronically tight in anyone who types, drives, or hunches over a phone.

Thirty seconds a side, daily, makes a real difference in shoulder posture and overhead range.

The stretch should run across the chest and the front of the shoulder. Not in the elbow, not in the wrist.

Keep the shoulder pulled down away from the ear. Letting it ride up shifts the stretch into the neck.

Adjust the elbow height to bias different fibres — higher targets upper pec, lower targets lower pec.

• Easierreduce the step-through and use less rotation. Bring the elbow lower if the upper pec is tight.
• Harderstep further through and add a small lean forward, or vary the elbow height across reps.

Opens the shoulders, lats and upper back without needing a wall or equipment.

A useful counter to desk posture, cycling positions and overhead training.

The stretch should run through the lats, shoulders and chest.

Keep the hips over the knees. If the hips drift back, it becomes Child's Pose instead.

Let the ribs soften down rather than forcing the lower back to arch.

• Easierrest the forehead on stacked hands or bend the elbows.
• Harderbring the chin or chest closer to the floor while keeping hips high.