Move gently and stop if you feel sharp pain, dizziness, numbness, or symptoms that feel unsafe. This routine is general fitness guidance, not medical care.
Exercises
1. Chin Tuck
2 sets · 8 reps · 10s rest
Sit tall and glide the head straight back as if making a double chin. Keep eyes level and avoid looking down.
Steps
Sit or stand tall.
Keep your eyes level.
Glide your head straight back.
Make a gentle double-chin shape.
Pause, then relax.
Cues
Head slides back.
Eyes stay level.
Neck stays long.
Common mistakes
Looking down.
Jamming the chin hard.
Shrugging the shoulders.
2. Levator Scapulae Stretch
1 set · 30s hold · 10s rest · both sides
Turn the nose toward one armpit and gently nod down until the back corner of the neck stretches. Keep the opposite shoulder heavy.
Steps
Sit tall with shoulders relaxed.
Turn your nose toward one armpit.
Gently nod down.
Keep the opposite shoulder heavy.
Hold, then switch sides.
Cues
Gentle neck stretch.
Shoulder stays heavy.
No pulling hard.
Common mistakes
Yanking on the head.
Letting the shoulder rise.
Stretching into nerve-like symptoms.
3. Doorway Chest Stretch
1 set · 35s hold · 10s rest · both sides
Place forearm on a doorway and step through until the front of the chest opens. Keep ribs down and do not push into shoulder pain.
Steps
Place one forearm on a doorway.
Set the elbow near shoulder height.
Step the same-side foot forward.
Turn gently away until the chest opens.
Hold without shoulder pain.
Cues
Chest opens.
Ribs stay down.
Shoulder comfortable.
Common mistakes
Pushing into shoulder pain.
Flaring the ribs.
Leaning too aggressively.
4. Wall Angels
2 sets · 8 reps · 15s rest
Stand against a wall and slide arms up and down like a snow angel. Keep the motion smooth and only use the range you can control.
Steps
Stand with your back near a wall.
Bring arms to a goalpost shape.
Slide arms upward as far as controlled.
Slide arms back down slowly.
Keep ribs from flaring.
Cues
Smooth slides.
Ribs quiet.
Use controlled range.
Common mistakes
Forcing hands to the wall.
Arching the lower back.
Shrugging during the slide.
5. Scapular Squeeze
2 sets · 10 reps · 2s hold · 10s rest
Pull shoulder blades gently back and down, then relax. Think wide collarbones, not shrugged shoulders.
Steps
Sit or stand tall.
Let arms rest by your sides.
Draw shoulder blades gently back and down.
Pause without shrugging.
Relax fully.
Cues
Wide collarbones.
Shoulders down.
Gentle squeeze.
Common mistakes
Squeezing too hard.
Shrugging upward.
Arching the ribs forward.
6. Desk Lat Stretch
2 sets · 25s hold · 10s rest
Place hands on a desk, step back, and send hips away until the sides of the upper back stretch. Breathe slowly.