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Neck reset

7 exercises · 15–20 min

Warm up first, move slowly, and stop any stretch that feels sharp, catching, “wrong,” or noticeably worsens symptoms. Follow the PT handouts over any app wording.
  1. Middle Scalene Stretch illustration

    Exercise 1

    Middle Scalene Stretch

    3 × 30 seconds per side

    Keep shoulders relaxed/down; use only a gentle pull and stay in a pain-free range. Alternate sides.

  2. Anterior Scalene Stretch illustration

    Exercise 2

    Anterior Scalene Stretch

    3 × 30 seconds per side

    Shoulders relaxed; gentle pull only, pain-free range. Alternate sides.

  3. Posterior Scalene Stretch illustration

    Exercise 3

    Posterior Scalene Stretch

    3 × 30 seconds per side

    Shoulders relaxed; gentle pull only, pain-free range. Alternate sides.

  4. Levator Scapulae Stretch illustration

    Exercise 4

    Levator Scapulae Stretch

    3 × 30 seconds per side

    Turn the head ~45° toward the armpit and gently look down; light hand assist only. Alternate sides.

  5. Rotation Stretch illustration

    Exercise 5

    Rotation Stretch

    3 × 30 seconds per side

    Chin tucked, gently rotate the head to one side within a comfortable range. Alternate sides.

  6. Upper Trapezius Stretch illustration

    Exercise 6

    Upper Trapezius Stretch

    3 × 30 seconds per side

    Gently bring the ear toward the shoulder with a light hand assist; keep the opposite shoulder down. Alternate sides.

  7. Forward Flexion Stretch illustration

    Exercise 7

    Forward Flexion Stretch

    3 × 30 seconds

    Seated, gently drop the chin toward the chest and let the head’s weight ease the stretch. Pain-free range only.

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