Desk reset
A 5-minute neck, shoulder, and upper-back reset for desk days.
5 stretches
1-min SCM stretch for tech neck
Press on the sternum and turn the head to the opposite side (30 sec per side).
- Stop immediately and consult a professional if you feel dizziness or tingling spreading down your arm.
Creator @bodyjoy_center
Wall scapular alignment (10 reps)
Lean against the wall and align the shoulder blades slowly, 10 reps.
- Stop immediately if you feel any pain.
Creator @physiofit0675
Towel Neck Rotation Mobility
A neck mobility routine that uses a towel to slowly rotate and restore stiff movement around the neck. Suitable for relieving neck and shoulder tension caused by forward head posture or prolonged sitting.
- Stop immediately if pain is severe or worsens during the movement.
- Do not overextend or rotate your neck quickly; control the movement slowly.
- If numbness, headache, or dizziness occurs, consulting a professional is recommended.
Creator @physiofit0675
Scapular Mobility Exercise to Relieve Shoulder Tightness
A gentle mobility exercise that moves the shoulder blades through a large range of motion to activate the muscles around the shoulders for stiff shoulders and the neck area caused by staying in the same posture for a long time.
- Stop immediately if you feel sharp pain or numbness.
- Move slowly without shrugging your shoulders to avoid putting excessive tension in your neck.
- If you have a history of shoulder injury or surgery, consult a professional before proceeding.
Creator @bodyjoy_center
Seven back exercises for tech neck & rounded shoulders
Squeeze between the shoulder blades + activate the lower trapezius.
- Keep your shoulders down — don't let them shrug up.
- Engage your core so your lower back doesn't arch.
Creator @one_dosu_physio