# Neck & Shoulders: 5-minute stretching routine

Source: https://stretchminute.com/routines/neck-and-shoulders

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.

- Length: about 5 minutes at the default pace (8 stretches)
- Category: By body area
- In the app: Premium (7-day free trial on the yearly plan for new subscribers)
- When to do it: When your neck and shoulders feel tight, at your desk or at home.

## Stretches, in order

1. **[Neck Rolls](https://stretchminute.com/stretches/neck-rolls)** (30 s): Loosens a stiff neck and upper spine.
2. **[Chin to Chest](https://stretchminute.com/stretches/chin-to-chest)** (25 s): Stretches the back of the neck.
3. **[Ear to Shoulder](https://stretchminute.com/stretches/ear-to-shoulder)** (20 s each side): Stretches the side of the neck.
4. **[Shoulder Rolls](https://stretchminute.com/stretches/shoulder-rolls)** (30 s): Releases tension held in the shoulders.
5. **[Cross-Body Shoulder Stretch](https://stretchminute.com/stretches/cross-body-shoulder-stretch)** (20 s each side): Stretches the back of the shoulder.
6. **[Triceps Stretch](https://stretchminute.com/stretches/triceps-stretch)** (20 s each side): Keeps the back of the arms loose and flexible.
7. **[Biceps Stretch](https://stretchminute.com/stretches/biceps-stretch)** (25 s): Stretches the front of the arms and shoulders.
8. **[Chest Stretch](https://stretchminute.com/stretches/chest-stretch)** (20 s each side): Opens a tight chest, good after pressing exercises or desk work.

Times assume 5 seconds to get ready before each stretch and 3 seconds to switch sides.

Stretch gently and stop if anything hurts. Stretch Minute is not medical advice.

Get Stretch Minute: [App Store](https://apps.apple.com/app/id6504671159) · [Google Play](https://play.google.com/store/apps/details?id=com.indimakes.stretchingexercises)