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.

Workouts & Recovery · Recovery

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

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

The moves

Neck & shoulder rolls30s
Slow, easy circles — never force the neck; let your shoulders melt down.
Doorway chest stretch30s
Forearms on the frame, step one foot through and let your chest open.
Seated spinal twist30s · each side
Sit tall first, then rotate from the ribs — lengthen on each exhale.
Cat–cow40s
Move with your breath — arch on the inhale, round on the exhale.
Child's pose30s
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.

Gear we recommend

Optional kit that pairs with a home practice — for tracking recovery and effort. We may earn a commission on purchases made through these links.

Therabody

Theragun Mini (2nd gen)

Pocketable · 3 speeds

$199Read review

Try another routine

Rankings to explore

Best massage guns

Disclaimer. This guided session is low intensity and intended for healthy adults, but it is not medical advice. Move within a comfortable range, stop if anything hurts, and check with a clinician first if you're pregnant, recovering from injury or surgery, or managing a heart, joint or blood-pressure condition. FitHQ may earn a commission on purchases made through links on this page.