Un-Wreck Your Neck

A short, effective routine to strengthen the neck while creating space through the entire spine.

In this 9-minute sequence we use a chair, yoga block, washcloth and Theraband to build cervical strength while maintaining length and decompression from the pelvis to the top of the head. The routine integrates pelvic floor activation, spinal extension, and gentle resistance work so the neck becomes stronger, longer, and more resilient rather than simply stretched.

The exercises also include light dural flossing, helping the nervous system glide more freely through the spine and improving overall neck mobility and stability.

This routine is especially helpful for:

• improving neck strength and stability
• relieving tension in the back of the neck
• supporting better posture and spinal alignment
• creating length from the tailbone to the crown of the head
• counteracting desk posture and screen fatigue

Props used:

• chair or stool
• yoga block
• long Theraband
• folded towel (optional)

This routine can be done on its own as a quick reset, or added to a longer training session to improve cervical strength and spinal integration.