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5 min relief

neck tension relief

from dual monitors · quick exercises

Chin Tucks

Strengthen deep neck flexors · counter forward head posture.

• Stand/sit tall, pull chin straight back
• Hold 3–5 sec, feel stretch at base of skull
• Keep eyes level, don't tilt head

🔁 10–15 reps · 3 sets

Side Neck Stretch

Release scalenes and upper trapezius.

• Drop right ear toward right shoulder
• Gently press down on head with hand
• Feel stretch along left side of neck

⏱️ 30 sec each side · 2–3x

Neck Rotation + Retraction

Improve mobility, reduce stiffness from fixed gaze.

• Slowly turn head to right, hold 2 sec
• Return to center, then left
• Add gentle overpressure with hand

🔄 8–10 each side · 2 sets

Upper Trap Stretch

Release tension from hunching over monitors.

• Sit upright, grab under chair with one hand
• Lean head to opposite side
• Feel stretch from neck to shoulder

⏱️ 30–45 sec each side

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