8-minute chair stretches for the neck and shoulders
Sitting on a chair, this sequence moves the side and back of the neck, the back of the shoulders and the front of the chest in turn. Start the neck movements small.
- About 8 min · 6 exercises
- Work or home (chair)
- A stable chair
Suitable for: Everyone
Opens step 1 in the 3D studio. Come back here and use “Next” to move to each following step.
2 · about 1.5 minNeck Side Stretch
Keeping the opposite shoulder down, tilt the head to the side. Both sides.
Next: Neck Rotation
3 · about 1 minNeck Rotation
Turn to each side, only as far as the shoulders stay still.
Next: Neck Side-Forward Stretch
4 · about 1.5 minNeck Side-Forward Stretch
Tilt the head as if looking diagonally down and forward. Both sides.
Next: Cross-Body Shoulder Stretch
5 · about 1.5 minCross-Body Shoulder Stretch
Bring the arm across the front of the chest to stretch the back of the shoulder. Both sides.
Next: Seated Chest Stretch
6 · about 1.5 minSeated Chest Stretch
Finish by opening the front of the chest.
Points to keep in mind
- Do not roll the neck in big circles; move slowly in one direction at a time.
- Stop if you feel dizzy or notice numbness.
About this programme
Times are a rough guide and do not set a number of repetitions or an intensity. The 3D is a schematic model for checking movement. If you have pain, numbness or concerns about your health, do not do these; speak to a doctor or other healthcare professional, or your instructor.
Sources, review and revision policy