Move · Videos · Stretching · 8 min

Quick Neck and Shoulder Tension Stretches

Quick Neck and Shoulder Tension Stretches — video by Michelle Kenway Play · 8:10

Video by Michelle Kenway on YouTube · Open on YouTube

A physiotherapist takes you through shoulder rolls, chin-to-chest, ear-to-shoulder, nose-to-armpit and levator scapulae stretches and a small chin tuck, sitting or standing. A quick desk-friendly break for a tight neck and shoulders.

  • 8 min
  • Beginner
  • Low impact (no jumping)
  • No equipment
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Step by step 7

Tap a time to watch that step in the video.

  1. Shoulder rolls: sitting or standing tall, make big circles forward, up, back and around. 0:28
  2. Chin-to-chest: slowly lower your chin towards your chest, feel the back of the neck, then lift. 0:45
  3. Ear-to-shoulder stretch: nose facing forward, opposite shoulder down, light fingertip pressure; each side. 1:12
  4. Nose-to-armpit stretch: turn your nose down towards your armpit with the opposite hand down; each side. 2:40
  5. Levator scapulae stretch: look down to your thigh or toes with the other hand behind your back; each side. 4:18
  6. Back-of-neck stretch: fingertips lightly behind your head, take your chin straight down towards your chest. 5:53
  7. Small chin tuck with elbows together to reach the base of the skull, then shoulder circles and slow breaths. 6:35

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

Form cues from the coach

  • Keep the opposite shoulder down so you feel the stretch in the side of the neck
  • Keep your nose facing forward in the ear-to-shoulder stretch
  • Use only light fingertip pressure, or none at all if you are a beginner

What it works

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Neck movesear to shoulder, nose to armpit, chin to chest, chin tuck
  • Shoulders movesshoulder rolls, shoulder blade stretch

Easier option from the coach: Skip the finger pressure if a beginner; sit or stand

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 Michelle Kenway; 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