8-Minute Neck Mobility Routine for Pain Relief & Flexibility

Neck, back, and shoulder pain are common issues that many people face, especially with long hours of sitting, working, or using devices. If your neck feels stiff, limited in mobility, or tense, you're not alone. The good news is that you don't need complicated treatments to relieve that discomfort. With just a few simple exercises, you can improve your neck mobility, reduce stiffness, and feel better every day.

In this follow-along neck mobility routine, we’ll guide you through a series of quick, effective exercises to help you regain ease of movement. Whether you experience neck pain from sitting, aging, or physical strain, this routine will target the muscles and joints that are contributing to discomfort.

Why Neck Mobility Matters for Pain Relief

Neck stiffness and discomfort can affect your overall quality of life, limiting your ability to move comfortably. Regular neck mobility exercises are important for:

• Increasing range of motion: Moving your head freely without pain or stiffness.

• Relieving tension: Loosening up tight muscles and alleviating discomfort in the neck and shoulders.

• Improving posture: Proper neck alignment supports better posture and reduces strain on the spine.

• Preventing headaches: Releasing neck tension can reduce the occurrence of tension headaches.

For even more targeted relief, Stand Up Str8 offers products specifically designed to ease neck and back pain. Explore our collection of tools that provide additional support as you work through this routine.

Follow-Along Neck Mobility Routine

(Duration: 7-8 minutes)

1. Scapular Reset + Chin Nod Warm-Up

Time: 1:00–1:30

We begin with a gentle warm-up to activate your shoulders and neck.

• Shoulder Rolls: Sit up straight and roll your shoulders forward and backward 5 times in each direction.

• Chin Nods: Nod your chin down gently, like saying “yes.” Do 10 repetitions to release tension in the neck.

  • Tip: Keep the back of your neck long and avoid tensing your shoulders.

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2. PNF Neck Rotation – RIGHT SIDE

Time: 1:30–2:30

PNF exercises help improve range of motion by applying gentle resistance.

• Instructions: Turn your head slowly to the right. Place your right hand on the right side of your jaw and gently press into it for 5 seconds.

• Release and notice if you can rotate further to the right.

• Repeat 10 times, exhaling as you press and inhaling as you relax.

3. PNF Neck Rotation – LEFT SIDE

Time: 2:30–3:30

Now repeat the same movement on the left side.

• Tip: If one side feels tighter than the other, move slowly and gently to release tension.

4. Lateral Neck Glide

Time: 3:30–4:30

This exercise targets lateral movement and stabilizing muscles in the neck.

• Instructions: Sit tall and shift your head to the right, as if sliding it along a shelf. Hold for 3–5 seconds, then return to the center.

• Repeat 5 times per side.

• Tip: This is a shift, not a lean. Move your head smoothly to each side.

5. Neck CARs – Controlled Articular Rotations

Time: 4:30–5:30

CARs help to move your neck through its full range of motion, promoting joint mobility.

• Instructions: Slowly draw a circle with your head, moving in one direction, then repeat in the opposite direction.

• Do 2–3 rotations in each direction.

• Tip: Keep the movement slow and controlled, as if you're drawing a circle in the air with your head.

6. Head Retractions

Time: 5:30–6:30

Head retractions help decompress your spine and lengthen the muscles at the back of your neck.

• Instructions: Sit tall and gently tuck your chin. Then, retract your head straight back, as if creating more space between your head and neck. Hold for 5 seconds.

• Repeat 10 times.

Finishing Up: Reassess and Feel the Difference

After completing these exercises, take a moment to reassess your neck rotation.

• Ask yourself: "How much further can I turn my head now?" You’ll likely feel a significant improvement in your neck’s flexibility.

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To experience the best results, it’s important to make this routine a regular part of your day. If you’re dealing with persistent neck pain, consult with a healthcare professional to ensure you’re addressing any underlying issues.

Watch the Full Video to Follow Along:

Enhance Your Neck and Back Pain Relief with Stand Up Str8 Products

While this routine is a great way to improve mobility, Stand Up Str8 also offers products that are designed to provide targeted relief for neck, back, and shoulder pain. Our tools work hand-in-hand with your exercise routine to help reduce tension and support better posture.

Explore our pain-relieving products today to support your mobility journey: Shop Now at Stand Up Str8.

Want a Personalized Mobility Plan?

If you're looking for a more tailored approach to your neck, back, or shoulder pain relief, I offer free 15-minute evaluations to create a personalized plan for you.

• Click here to schedule your free evaluation: freeeval.mobile-workout.com

Conclusion

Improving your neck mobility can significantly reduce pain and discomfort. With just a few minutes a day, you can start to feel the benefits — more movement, less stiffness, and better comfort. For added relief, incorporate Stand Up Str8’s products into your daily routine.

Take care of your neck and back, and they’ll take care of you!

Share Your Progress!

Have you tried this routine? Share your progress with us in the comments or let us know how it's working for you on social media. Don’t forget to subscribe for more tips on reducing neck and back pain!