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Upper body & shoulders

A gentle flow for the upper body — the neck, shoulders, chest and upper back that round forward and tighten at a screen. The app names each stretch, cues it and times the hold, opening the chest and freeing the upper spine so you sit and stand taller. Short enough for a screen break, calming enough to wind down with.

Moves
5
Length
≈ 4 min
Level
All levels

Also known as stretches for shoulders, upper back stretches.

How the session works

  1. 1 Find a doorway for the chest stretch and a bit of floor for the spine work.
  2. 2 Press start. The app holds each stretch for you and counts it down.
  3. 3 Keep the neck rolls small and slow, and let your shoulders drop away from your ears.
  4. 4 On the one-sided stretch it switches sides for you; pick a 5 or 8-minute length.

The moves

  • Neck & shoulder rolls 30s

    Slow, easy circles — never force the neck; let your shoulders melt down.

  • Doorway chest stretch 30s

    Forearms on the frame, step one foot through and let your chest open.

  • Seated spinal twist 30s · each side

    Sit tall first, then rotate from the ribs — lengthen on each exhale.

  • Cat–cow 40s

    Move with your breath — arch on the inhale, round on the exhale.

  • Child's pose 30s

    Sink your hips back, reach long, and breathe.

What it's good for

  • Opens the chest and shoulders that round forward at a desk.
  • Frees the upper back and neck, easing screen-slump stiffness.
  • Short and calming — a good screen break or wind-down.

The evidence. Stretching the chest and mobilising the upper back can ease the stiffness of a rounded, forward-head desk posture; it complements, rather than replaces, moving and sitting better overall.

Safety

  • Keep neck movements small and gentle — never crank or force the neck.

Frequently asked questions

What stretches help tight shoulders and neck?

Opening the chest (a doorway stretch), mobilising the upper back (cat-cow and a gentle twist), and easy neck and shoulder rolls together address the stiffness that builds at a screen. This routine guides all of them.

How can I fix rounded, hunched shoulders?

Stretching the tight chest and mobilising the upper back helps in the moment, but lasting change also needs better sitting habits and some upper-back strengthening. Use this as the mobility half of that.

Is it safe to roll my neck?

Slow, small, gentle circles are fine for most people. Never crank the neck quickly or force the range; stop if you feel any pinching or dizziness.