Station 5
Neck & shoulder ease
Upper-chain snacks for screen-heavy days—gentle range, no aggressive cracking or forced overhead stretch.
Desk-neck pattern
Forward head and rounded shoulders tighten chest and upper traps. Snacks restore motion upstream of the keyboard—pair with station 4 hourly breaks.
Ten-minute menu
- Chin tuck holds 5 sec ×5 (draw head straight back)
- Doorway chest stretch 20 sec each side
- Scap squeeze 2×10
- Arm circles small to large 10 each way
Breathing tie-in
Exhale longer than inhale during stretches—reduces trap guarding for many people.
Stop and discuss
Sharp shooting pain, numbness in fingers, or dizziness with neck motion—pause self-stretching and discuss with clinicians. This page does not replace evaluation.
© 2026 MobilityLoop. Movement health literacy for adults. Not medical advice.