Head Trip - 15 min. Neck Decompression Routine

If your neck feels tight, compressed, or cranky from long hours at the computer, this short routine will help restore space and mobility through the cervical spine. In this 15-minute class we use a TheraBand, chair, and gentle traction techniques to mobilize the neck, integrate the spine, and release tension through the shoulders and upper back. The sequence begins with band-supported neck strengthening and spinal spirals, then finishes with a calming traction position that decompresses the cervical spine and allows the breath to settle. This routine is ideal for relieving neck tension, tech neck, shoulder tightness, and upper spine stiffness. Move slowly, stay curious, and notice how the breath travels through newly available space.

Props Needed • Long TheraBand • Yoga strap • Chair • Bolster or folded blanket • Yoga mat Time 15 minutes