Neck release: how to do it
In short
Slow, small head movements that let your neck soften. Think of your head as heavy and your neck as quietly letting it settle. Works: neck and relaxing.
How to do it
- Sit tall on a sturdy chair, feet flat.
- Let your shoulders drop away from your ears.
- Breathe out and slowly tip your right ear toward your right shoulder. Stop as soon as you feel a gentle stretch. Breathe 3 slow breaths.
- Come back to the center on an in breath. Repeat on the left.
- Finish by turning your head a little to each side.
As you go
- Move at the speed of a slow breath.
- Let your head's own weight do the work.
- Keep your shoulders low and your jaw soft.
What it works
- Works
- neck and relaxing
- Position
- Seated on a chair
- Have nearby
- a sturdy chair
- Effort
- Gentle
An easier and a harder version
Easier
Make the tip very small.
Harder
Hold each side for 5 breaths.
In a chair
This is a seated move as standard. Sit tall with your feet flat.
Take care
- Sensitive neck: skip any head position that causes tingling or a pinch, and keep every movement small. Never roll your head in full circles or tip it back.
- Sensitive shoulders: keep both shoulders relaxed and level.
- Feeling dizzy: stop and breathe normally.
Where it is in the plans
In our walking plan: 14 of 28 days, first on day 4, Sound walk.
| Plan | Days | First time | How much, that day |
|---|---|---|---|
| Walking plan | 14 of 28 days: 4 to 10, 14, 16 to 17, 20 to 21, 23 and 26 | Day 4, week 1: Sound walk | 50 s |
| Walking plan, round 2 | 14 of 28 days: 4 to 7, 10, 12 to 13, 17, 19 to 21, 24 to 25 and 27 | Day 4, week 1: Pace checks | 1 min 20 s |
| Chair plan | 8 of 28 days: 3, 7, 12, 14, 16, 19, 21 and 26 | Day 3, week 1: Neck and shoulders | 2 min |
| Chair plan, round 2 | 6 of 28 days: 2, 9, 14, 19, 21 and 26 | Day 2, week 1: Upper back | 1 min 10 s |
| Week | Day | How much | The plan's note |
|---|---|---|---|
| 1 | 4 | 50 s | Tip the ear toward the shoulder only until you feel a gentle stretch. |
| 2 | 8 | 50 s | Tip the ear toward the shoulder only until you feel a gentle stretch. |
| 3 | 16 | 1 min | Tip the ear toward the shoulder only until you feel a gentle stretch. |
| 4 | 23 | 1 min | Tip the ear toward the shoulder only until you feel a gentle stretch. |
In the plan, this move plays as a looping video with a spoken cue.
Neck release: day 4 of a 28-day walking plan
Short daily sessions at home, a step harder as you get stronger.
What the guidelines say
Any amount of activity is better than none, and all activity counts.
World Health Organization, Physical activity, fact sheet
Stop if anything hurts, or if you feel dizzy, short of breath or chest pressure.
General information, not medical advice.
28-day walking planSee the plan