ReliefFlow
NECK

Neck stretches for days spent looking down

Phones, laptops and long drives keep your head in one place for hours. These seated turns and tilts are small on purpose: just enough movement to help your neck feel less stuck.

Start with a free 5-minute stretch

Free first, no account needed. Then Neck Range of Motion (5 min, guided by voice) and every routine with a 7-day free trial: card required, nothing charged before day 8.

Choose a focus, then follow the guideIllustrative guided session with a movement drawing, a countdown timer and voice cues. Pause or skip any movement. This illustration is not exercise instruction.Your time. Your pace.Choose a focus + session length0:30A clear drawingA gentle timerVoice cuesPauseSkip
Illustrative session. Move gently; stop if it hurts.

Good for

  • Screen-heavy workdays
  • Looking down at your phone for a while
  • A long drive or flight (after you have parked or landed)
  • Tension that creeps up into your shoulders

Why a few slow minutes can help

Your neck carries the weight of your head all day. When you hold one posture, like leaning toward a screen, the muscles around it can feel tight and tired. Slow, comfortable turns and tilts give them a change of position.

Occupational safety guidance for computer work recommends regular breaks and changing posture. A two- to five-minute neck break is an easy way to build that habit.

THE ROUTINE · 5 MIN

Neck Range of Motion

Slow turns and gentle tilts.

  • 5 minutes
  • 3 movements
  • Chair
  • Chair, Standing
Start with a free 5-minute stretch
  1. Drawing of easy neck rotation

    Easy neck rotation

    1 min each side · Chair

    Turn your head a little to the left, keeping your chin level and chest facing forward.

    Easier: Turn only a few degrees. Stop if the motion causes dizziness or radiating symptoms.

  2. Drawing of gentle neck tilt

    Gentle neck tilt

    1 min each side · Chair

    Tip your left ear slightly toward your left shoulder, keeping your eyes forward and shoulders relaxed.

    Easier: Use a barely noticeable tilt. Stop if you feel dizzy or symptoms travel into your arm.

  3. Drawing of slow shoulder circles

    Slow shoulder circles

    1 min · Standing

    Slowly lift your shoulders, circle them backward, then let them settle.

    Easier: Try this seated, with feet on the floor. Make the circles smaller.

Tips for a comfortable session

  • Keep your chin level when you turn. Your eyes lead, your head follows.
  • Never pull on your head. Let it tip on its own.
  • Pair it with a far gaze: look out a window to rest your eyes too.
ALSO TRY · 5 MIN

Tech Neck Break

A small break from looking down.

  • 5 minutes
  • 4 movements
  • Chair
  • Standing, Chair
Start with a free 5-minute stretch
  1. Slow shoulder circles1 min
  2. Gentle neck tilt45 s each side
  3. Cross-body shoulder stretch45 s each side
  4. Standing chest opener1 min
ALSO TRY · 2 MIN

Neck Micro-Break

Two minutes to look up and soften.

  • 2 minutes
  • 3 movements
  • Chair
  • Chair
Start with a free 5-minute stretch
  1. Gentle chin tucks30 s
  2. Easy neck rotation30 s each side
  3. Jaw and face release30 s

Common questions

How long is the Neck Range of Motion routine?

5 minutes and 3 timed movements. Left and right sides get equal time, and a voice guides every change.

Do I need a mat or any equipment?

You need: chair. Setups used: chair, standing. The app can swap floor movements for chair or standing versions.

What does ReliefFlow cost?

Every plan starts with a 7-day free trial. A card is required to start it, and you pay nothing if you cancel before day 8. After that it is $5.99 a month or $49.99 a year, and you can cancel any time from Manage billing.

Is it safe if something already hurts?

ReliefFlow is general wellness guidance, not medical advice. Stop if you feel dizzy, or if tingling or numbness travels into your arm or hand, and talk to a health professional. Stop if anything hurts, and talk to a health professional about pain that is sharp, radiating, new or does not ease.