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By body area · Premium routine

Neck & Shoulders

  • 5 minutes
  • 8 stretches
  • Standing
  • Uses a wall

Eight stretches for the neck, shoulders and upper arms: neck rolls and tilts, shoulder rolls, cross-body and triceps stretches, and a chest stretch against a wall.

When to do it: When your neck and shoulders feel tight, at your desk or at home.

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Illustration of the ear to shoulder stretch from the Neck & Shoulders routine
Ear to Shoulder, one of the 8 stretches in Neck & Shoulders

The 8 stretches, in order

Times are at the app’s default pace, with five seconds to get ready before each stretch and three to switch sides. Tap a stretch for how to do it; in the app you follow along with a timer and voice guidance.

  1. Neck Rolls

    30 s

    Loosens a stiff neck and upper spine.

  2. Chin to Chest

    25 s

    Stretches the back of the neck.

  3. Ear to Shoulder

    20 s each side

    Stretches the side of the neck.

  4. Shoulder Rolls

    30 s

    Releases tension held in the shoulders.

  5. Cross-Body Shoulder Stretch

    20 s each side

    Stretches the back of the shoulder.

  6. Triceps Stretch

    20 s each side

    Keeps the back of the arms loose and flexible.

  7. Biceps Stretch

    25 s

    Stretches the front of the arms and shoulders.

  8. Chest Stretch

    20 s each side

    Opens a tight chest, good after pressing exercises or desk work.

Stretch gently and stop if anything hurts. Stretch Minute is not medical advice. If you are injured, pregnant or have a medical condition, check with a doctor first.

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