Move · Videos · Mobility · 15 min

15-Minute Neck, Traps and Shoulder Mobility

15-Minute Neck, Traps and Shoulder Mobility — video by Tom Morrison Play · 14:46

Video by Tom Morrison on YouTube · Open on YouTube

Holding a light weight to draw one shoulder down, you do slow yes and no head movements and a levator stretch with shoulder circles, then shoulder circles on all fours, arm raises to wake up the upper back and arm swings. Beginner-friendly for a stiff neck and traps.

  • 15 min
  • Beginner
  • Low impact (no jumping)
  • dumbbells
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Step by step 9

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  1. Weight in your right hand, lean your head left: five slow yes nods, then five no turns, shoulder drooping. 0:18
  2. Swap: weight in your left hand, head leaning right, five yes nods and five no turns. 1:57
  3. Second round on the first side, letting the shoulder droop a little further; yes then no movements. 3:02
  4. Second round on the other side, five yes nods and five no turns, keeping your breathing relaxed. 4:07
  5. Levator stretch: weight in one hand, the other guides your nose towards its armpit; 10 shoulder circles each way. 5:02
  6. Levator stretch on the other side with 10 forward and 10 backward shoulder circles, without cranking your head. 6:43
  7. Shoulder circles on all fours: five forwards with your head turned left, five turned right, then backwards. 8:01
  8. Arm raises on all fours: lift a fist out and squeeze the shoulder blade, then turn it and reach back; each side. 9:22
  9. Standing arm swings: 10 big circles forwards and 10 backwards, then swing your arms into a hug. 12:58

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Let the weighted shoulder droop down and keep breathing relaxed
  • Don't force head movements; go only where you can and it improves with reps
  • On all fours, keep your upper body square as you lift each arm

What it works

Tap an area for more videos that work it.

Joints it uses 1 take load

  • Shoulders takes loadshoulder rotations with weight, all-fours arm raises
  • Neck movesyes and no head movements, levator stretch
  • Wrists & hands movesall fours, one-arm support
  • Upper back movesshoulder blade squeezes, back arm raises
  • Knees moveskneeling on all fours
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.

Easier option from the coach: Any light weight, small head range; go only as far as feels comfortable

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Tom Morrison; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety