Timeless

Desk neck reset · 1 of 10

Forearms on the frame

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Doorway pec stretch

The door lean

Any doorway
3 holds of 30 seconds

0:45Ready

Stand in a doorway with forearms on the frame, elbows at shoulder height.
Step one foot forward and let your chest move through the door.
Stop at a stretch across the front of the chest and shoulders. Keep the chin tucked.
Hold 30 seconds. Tight chest muscles pull the shoulders and head forward, so this comes first.

Desk neck reset

Open the front, free the back, then build it

For the knot at the base of the neck from long hours at a screen. Stretches daily, exercises 3 days a week.

10 moves · about 8 min

Stretches
01The door leanDoorway pec stretch · Any doorway3 holds of 30 seconds
1. Stand in a doorway with forearms on the frame, elbows at shoulder height.
2. Step one foot forward and let your chest move through the door.
3. Stop at a stretch across the front of the chest and shoulders. Keep the chin tucked.
4. Hold 30 seconds. Tight chest muscles pull the shoulders and head forward, so this comes first.
02The self hugRhomboid and upper back stretch · Chair or bench3 holds of 20 seconds
1. Sit tall and wrap your arms around yourself, hands reaching for the opposite shoulder blades.
2. Round your upper back and drop the chin gently toward the chest.
3. Breathe into the space between your shoulder blades.
4. Hold 20 seconds, then sit tall again.
03The skull liftSuboccipital stretch · Chair or bench10 small nods
1. Place your fingertips under the base of your skull, just above where the neck starts.
2. Lift gently up and forward as if making the neck longer.
3. Make tiny nods, like saying yes. The motion happens at the top of the neck.
4. Forward head posture jams this area, so this frees what the lower neck is compensating for.
04The open bookSide-lying thoracic rotation · Mat8 each side
1. Lie on your side with knees bent to hip height and arms stacked straight in front.
2. Sweep the top arm up and over, letting the chest turn toward the ceiling.
3. Follow your hand with your eyes. Knees stay stacked.
4. Pause, return, and do 8 before switching sides.
05The sphinxProne thoracic extension · Mat3 holds of 30 seconds
1. Lie face down and slide your elbows under your shoulders, forearms on the mat.
2. Press the forearms down and let the upper back arch and the chest lift.
3. Keep the chin tucked so the neck stays long and the back of the neck does not crease.
4. Hold 30 seconds. This reverses the slump that loads the base of the neck.
Exercises
06The wall angelWall slide · Any wall2 sets of 10
1. Stand with heels, hips, upper back and the back of your head against a wall. Chin tucked.
2. Put your arms in a goalpost against the wall.
3. Slide the arms up as far as you can without anything leaving the wall, then slide down.
4. Move slowly. If your head pops off the wall, shorten the range.
07The tuck and WChin tuck with scapular retraction · Anywhere10 reps, 5 second holds
1. Stand tall with elbows bent at your sides, palms forward.
2. Glide the chin straight back into a double chin.
3. At the same time squeeze the shoulder blades back and down so the arms form a W.
4. Hold 5 seconds. This is the posture you are training the neck to live in.
08The pull-apartBand pull-apart · Gym or home, light band2 sets of 15
1. Hold a light band in front of you at shoulder height, arms straight.
2. Pull the band apart by squeezing the shoulder blades together.
3. Keep the chin tucked and the ribs down. Do not shrug.
4. Return slowly. Strong mid-back muscles hold the base of the neck upright.
09The prone TProne horizontal abduction · Mat or bench2 sets of 10
1. Lie face down with arms straight out to the sides, thumbs up.
2. Rest your forehead on a folded towel so the neck stays neutral.
3. Squeeze the shoulder blades together and lift both arms a few inches.
4. Hold 2 seconds and lower with control.
10The elbow skyQuadruped thoracic rotation · Mat8 each side
1. On hands and knees, put your right hand behind your head.
2. Rotate the elbow down toward your left wrist.
3. Then rotate open and point the elbow at the ceiling, following it with your eyes.
4. Move from the upper back, not the low back. Do 8, then switch hands.

Breath prep

Lean, open, twist, empty, fill

Before a breath hold or any time you want a fuller breath.

5 moves · about 4 min

01The leanStanding side bend · Anywhere40 seconds, alternating
1. Stand tall, feet hip width apart, arms reaching overhead.
2. Lean to the right and breathe into your left ribs for two slow breaths.
3. Come back through center and lean left.
4. Keep your hips level and your chest facing forward.
02The goalpostScapular retraction opener · Anywhere40 seconds, slow squeezes
1. Raise your arms into a goalpost with elbows at shoulder height.
2. Squeeze your shoulder blades together and lift the chest.
3. Hold for two seconds, then ease forward.
4. Keep your ribs from flaring and your chin level.
03The wringStanding thoracic rotation · Anywhere40 seconds, alternating
1. Stand tall with arms out wide at shoulder height.
2. Turn left from the ribs while your hips stay square.
3. Come back to center and turn right.
4. Let your head follow the turn.
04The vacuumDiaphragm stretch on empty lungs · Anywhere4 to 5 rounds
1. Hands on hips. Breathe all the way out.
2. With no air in, gently expand your belly and ribs as if inhaling.
3. Hold for about 3 seconds, then relax and breathe normally.
4. Keep it gentle. Stop if you feel lightheaded.
05The big fillThree-part inhale · Anywhere4 to 6 breaths
1. Hands behind your head, elbows wide.
2. Inhale slowly into the belly, then widen the ribs, then fill the upper chest.
3. At the top, relax your shoulders and sip in a little more.
4. Let it all go and repeat.

Neck release

Tuck, tilt, turn, then the floor

Daily, or whenever your neck feels stiff.

10 moves · about 8 min

01The tuckChin tuck · Chair or bench10 reps, 3 second holds
1. Sit tall with your eyes level.
2. Glide your chin straight back as if making a double chin. Do not tip the head down.
3. Hold for 3 seconds, then release.
4. Repeat 10 times.
02The ear dropUpper trapezius stretch · Chair or bench30 seconds each side
1. Sit tall. Reach your right hand over the top of your head to the left ear.
2. Let the right ear fall toward the right shoulder. The hand adds weight, it does not pull.
3. Reach the left hand toward the floor to deepen the stretch.
4. Hold 30 seconds, then switch sides.
03The pocket lookLevator scapulae stretch · Chair or bench30 seconds each side
1. Sit tall and turn your nose about 45 degrees to the right.
2. Look down toward your right pocket.
3. Rest your right hand on the back of your head for gentle weight.
4. Hold 30 seconds, then switch sides.
04The sky tiltScalene stretch · Chair or bench20 seconds each side
1. Rest your right hand on your right collarbone to anchor it.
2. Tilt your left ear toward your left shoulder.
3. Lift your chin slightly toward the sky until you feel the front side of the neck.
4. Hold 20 seconds, then switch sides.
05The shoulder checkActive cervical rotation · Anywhere5 slow turns each way
1. Stand tall with shoulders relaxed down.
2. Turn slowly to look over your right shoulder and hold for two breaths.
3. Return to center, then turn left.
4. Keep the chin level. The turn happens in the neck, not the chest.
06The ceiling gazeCervical extension stretch · Chair or bench5 slow reps
1. Sit tall with your lips closed.
2. Slowly lift your gaze to the ceiling.
3. Hold for one breath and feel the front of the neck lengthen.
4. Return to level with control.
Keep this small or skip it if looking up makes you dizzy.
07The heavy headAssisted neck flexion stretch · Chair or bench30 seconds
1. Clasp your hands behind your head.
2. Let the head fall so the chin moves toward the chest.
3. Let the weight of your arms do the work. Do not pull.
4. Hold 30 seconds, then lift slowly.
08The crescentNeck half circles · Anywhere5 each direction
1. Stand tall and drop your right ear toward your right shoulder.
2. Roll the chin down through the center of your chest.
3. Continue up to the left ear over the left shoulder.
4. Reverse. Move slowly and breathe.
Keep it to half circles. Skip rolling the head backward.
09The cat-cowSpinal flexion and extension · Mat8 slow rounds
1. Hands under shoulders, knees under hips.
2. Cow: let the belly drop and lift your gaze.
3. Cat: round the back toward the ceiling and let the head hang.
4. Move slowly and let the neck follow the spine.
10The floor swaySupine head rotation · Mat10 slow sways
1. Lie on your back with knees bent and feet flat.
2. Let the head feel heavy on the mat.
3. Roll it slowly to the right, back through center, then to the left.
4. Keep the range easy. The floor supports the head so the muscles can let go.

Neck strength

Press four ways, lift four ways, shrug and Y

Two or three days a week, on a mat or at the gym.

10 moves · about 9 min

01The front pressIsometric neck flexion · Chair or bench5 holds of 5 to 8 seconds
1. Sit tall and place your palm on your forehead.
2. Press the head forward into the hand while the hand resists. Nothing moves.
3. Use about 30 to 50 percent effort and keep breathing.
4. Hold 5 to 8 seconds, relax, and repeat.
02The back pressIsometric neck extension · Chair or bench5 holds of 5 to 8 seconds
1. Clasp your hands behind your head.
2. Press the head back into the hands while they resist. Nothing moves.
3. Keep the chin level and use moderate effort.
4. Hold 5 to 8 seconds, relax, and repeat.
03The side pressIsometric lateral flexion · Chair or bench5 holds each side
1. Place your right palm on the right side of your head, above the ear.
2. Press the head into the hand as if tilting the ear to the shoulder. Nothing moves.
3. Hold 5 to 8 seconds at moderate effort.
4. Do 5, then switch sides.
04The turn pressIsometric rotation · Chair or bench5 holds each side
1. Place your right palm on your right temple.
2. Try to turn your head to the right while the hand resists. Nothing moves.
3. Hold 5 to 8 seconds at moderate effort.
4. Do 5, then switch sides.
05The nod-upDeep neck flexor head lift · Mat5 holds of 10 seconds
1. Lie on your back with knees bent.
2. Nod the chin gently as if saying yes, making a small double chin.
3. Keeping that nod, lift the head about a finger width off the mat.
4. Hold up to 10 seconds. Stop the hold when the chin starts to poke up.
06The prone liftProne cervical extension · Mat8 reps, 3 second holds
1. Lie face down with your forehead resting on the mat or a folded towel.
2. Tuck the chin slightly and lift the forehead a few inches.
3. Keep your eyes on the mat so you do not crank the head back.
4. Hold 3 seconds and lower.
07The dog nodQuadruped neck extension · Mat10 slow reps
1. On hands and knees with a flat back.
2. Let the head hang toward the floor.
3. Lift it back to level with the spine, chin tucked. Do not look up.
4. Pause, then lower slowly.
08The side liftSide-lying lateral head lift · Mat8 each side
1. Lie on your right side with the head resting on your right arm.
2. Lift the head toward the ceiling, left ear toward the left shoulder.
3. Hold 2 seconds, then lower slowly.
4. Do 8, then roll over and switch sides.
09The shrugDumbbell shrug · Gym2 sets of 12
1. Stand tall with a dumbbell in each hand at your sides.
2. Lift the shoulders straight up toward the ears.
3. Pause for one second at the top.
4. Lower all the way down. No rolling.
10The YProne Y raise · Mat or bench2 sets of 10
1. Lie face down with arms overhead in a Y, thumbs up.
2. Squeeze the shoulder blades down and back.
3. Lift the arms and chest slightly, keeping the chin tucked.
4. Hold 2 seconds and lower with control.

Shortcuts: Space start or pause · ← → change move · R restart · M sound

Move slowly and stay in a comfortable range. Stop if you feel sharp pain, numbness, tingling, weakness, or dizziness. A knot or lump at the base of the neck that has lasted months deserves a look from a physical therapist or doctor, and pressing on the spine itself will not push it back into place.