Get ready

Stop and tell us if you get chest pain or tightness, dizziness or feeling faint, sharp joint pain, or breathlessness you cannot talk through.

The illustration may differ slightly from the real movement. Please read the steps and follow them.

StretchesLevel 1

Neck and Shoulder Rolls

Slow side tilts of the head, then shoulder rolls. Eases a stiff neck and shoulders from phone and desk use.

Loosening (red): Neck, shoulder tops
Helping (amber): Shoulders
Do: 5 slow rounds
Rest: Use it any time you have been sitting for long

Your plan gives your own sets, repetitions and rest. If they differ from these, follow your plan.

Before you start

Dizziness, or neck pain that travels down the arm? Stop and tell your doctor.

Stop and tell us if you get chest pain or tightness, dizziness or feeling faint, sharp joint pain, or breathlessness you cannot talk through.

How to do it

Sit or stand tall. Arms relaxed, shoulders down.
Slowly tip one ear toward your shoulder. Do not lift the shoulder to meet it. Come back to the centre.
Tip to the other side. Slow and gentle. Come back to the centre.
Lift both shoulders toward your ears, then roll them back and down. That is one round.

Where your hands and feet go

Feet: Flat on the floor, hip-width apart, sitting or standing.
Hands: Relaxed by your sides, or resting on your thighs if you are sitting.
Body: Tall, shoulders down, eyes forward.
The movement: Your head tips to the side only, never back. Then both shoulders lift, roll back and drop down.

Watch out for

Rolling the head in full circles, or tipping it back.
Moving fast or forcing the stretch.
Lifting the shoulder to meet the ear.

Make it easier

Make the tilt smaller.

Make it harder

Hold each tilt for 10 seconds.

General guidance from NutriZaika for adults in good health. If a doctor is treating you for a condition, check with them before you start. v10 · 14 November 2026