SteadyStrong
Gentle StretchFully seated10 minutes

Neck and Shoulder Release

Release the tightness that builds from reading, driving and screens.

Gentle startLast reviewed 24 September 2026
Neck and Shoulder Release: Two older women reaching into a gentle side stretch in a studio

Start guided session

7 steps · about 10 minutes. You can pause at any time, and every step shows a gentler alternative.

Step instructions shown as you goThree paces to choose from
Length
10 minutes
Effort
Gentle
Position
Seated
Steps
7
Neck & shouldersA chair, optional small towel

Why this routine helps

Three reasons this session is worth your ten minutes, and what you should notice changing over the first few weeks.

  • Eases tension headaches that start in the neck
  • Improves how far you can turn your head to check traffic or a blind spot
  • Relieves the rounded-shoulder tightness from screens and reading

Safety cues for this routine

Read our full safety guidelines if this is your first week of exercise, or if anything here feels unclear.

Step by step

All 7 steps, with a gentler version of each

Open any step to read the full instruction and how to make it easier. The timing is a guide — going slower is always allowed.
  1. Shoulder rollsAbout 90 seconds

    Roll both shoulders up toward your ears, then back and down. Ten slow rolls, then reverse the direction.

    Modify this move

    Do one shoulder at a time.

  2. Ear to shoulderAbout 120 seconds

    Tip your right ear toward your right shoulder. No pulling. Hold twenty seconds and breathe. Swap sides.

    Modify this move

    Add a small nod to change the angle slightly.

  3. Look over the shoulderAbout 90 seconds

    Turn your head slowly to look over your right shoulder. Hold ten seconds. Swap sides.

    Modify this move

    Turn only halfway and let your eyes lead.

  4. Chin tucksAbout 90 seconds

    Slide your chin straight back as if making a double chin. Hold five seconds. Ten repetitions.

    Modify this move

    Place two fingers on your chin to guide the movement.

  5. Chest openerAbout 90 seconds

    Clasp your hands behind your back if you can, straighten your arms, and lift slightly. Hold twenty seconds.

    Modify this move

    Skip the clasp and just squeeze your shoulder blades together.

  6. Roll out the upper backAbout 120 seconds

    Cross your arms over your chest, round forward slightly and turn to one side. Hold fifteen seconds. Swap.

    Modify this move

    Sit against the chair back for support.

  7. Finish with breathAbout 60 seconds

    Sit tall, hands on thighs. Take six slow breaths, letting your shoulders drop on each exhale.

    Modify this move

    Close your eyes if that feels restful.

Keep going

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Reviewed by Dana Whitfield, PT, DPT — licensed physical therapist specialising in older-adult rehabilitation.