The Neck Factor - 15 min postural reset

Transform Your Neck & Shoulder Mobility in 15 Minutes | Deep Cervical Spine Release & Strengthening Routine Relieve neck pain, unlock shoulder mobility, and improve posture with this all-level 15-minute routine. Ideal for desk workers, athletes, and anyone struggling with upper body stiffness, this sequence blends deep tissue release, band-assisted strengthening, and mindful movement for long-lasting results.

What you’ll need:

✔ 1 lightweight/medium mini resistance band

✔ 1 long theraband (looped or tie-able)

✔ A stable anchor point at chest height (doorframe, pole, or furniture)

Highlights of this routine:

✅ Innovative “shoulder ring” technique for 360° shoulder activation

✅ Gentle cervical spine mobilization with precise cueing

✅ Targeted scapular strengthening using bands

✅ Breathwork integration for deeper release and control

✅ Seamless progressions from isolated to full-body patterns

✅ Form corrections and modifications throughout

Whether you want to improve neck flexibility, reduce shoulder pain, or decompress your spine after long hours at the desk, this guided session will help you move and feel better.