Nod & Back Roll

Time
1 min
 
Equipment
None
 
Strength
Stretch
Shoulders
Arms
Chest
Core
Back
Legs

A simple neck-and-shoulder opener pairing gentle nods with backward arm circles – great for anyone who needs a quick posture refresh from their chair.

Looking up and down moves your cervical spine through flexion and extension, then backward elbow circles roll your shoulders open and engage your upper back. It's calm, seated-friendly, and takes almost no space.

Regular cervical and shoulder mobility work has been linked to reduced neck pain and improved head-forward posture – both common issues for people who work at screens daily.
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Exercises

  • Look Up And Down

  • Chicken Wing Elbow Circles Backward