Exercises & Lessons for Neck & upper back tension
Neck Flexors Exercises: A Small Nodding Lesson Lying Down
A 10 minute lying down lesson built around the smallest yes movement of the head, with attention on the jaw, tongue, eyes and shoulders instead of counting.
Neck PT Exercises: Gentle Lessons Alongside Physiotherapy
Small seated movements that keep the neck company between physiotherapy sessions. Slow, easy, shoulder and ear sharing the work, always below pain.
Pressure Points for Neck Pain Relief, With a Gentle Lesson
Where the common neck pressure points sit, how much pressure is enough, and a short movement lesson so a guarded neck has somewhere easy to go afterwards.
Deep Cervical Flexors Exercises: A Gentle Lying Lesson
A quiet lying down lesson for the small muscles at the front of the neck. No holds, no counting, just tiny slow nods and close attention.
Remedy for Stiff Neck: A Gentle Feldenkrais® Lesson
A short seated lesson of small, slow turns, tiny tips, and easy shoulder movements that invites a stiff neck to soften without forcing anything.
Neck Stiffness Stretches: Small Turns Beat Long Holds
Neck stiffness stretches usually get pulled too far and held too long. A stiff neck tends to give ground faster to slow attentive turning inside the easy range.
Serratus Anterior Exercises: A Gentle Reaching Lesson
Serratus anterior exercises that teach the shoulder blade to glide on the ribs again, using slow reaching rather than wall slides and push up plus drills.
Stretching Exercises for Mid Back Pain You Can Do Sitting
Stretching exercises for mid back pain that stay small and slow, in a short seated lesson you can do at your desk without changing clothes or lying down.
Middle and Upper Back Stretches You Can Do Lying Down
Gentle middle and upper back stretches done on the floor: slow arm reaches, easy rib movement, and soft head rolls that let a tight mid back soften.
Thoracic Rotation Stretch: A Gentle Turning Lesson
A thoracic rotation stretch done slowly and small, so the middle back learns to turn again instead of being pulled toward its limit.
Latissimus Dorsi Stretch: A Slow Side Lengthening Lesson
A lying down way to lengthen the big muscle that ties your arm to your back and hip, where the ribs and pelvis do their share of the reaching.
Scapula Exercises: A Gentle Lesson for the Shoulder Blade
A quiet lesson for the bone that floats on your ribs: slow shoulder blade glides, circles, and reaches that let the arm and blade travel together again.
Chest Stretches: A Gentle Lesson for a Tight, Closed Chest
A short lying down lesson for a chest that feels closed after desk and phone hours, letting the shoulders, upper back, and breath soften together.
Exercises for Cervical Neck Pain: Gentle Whole Body Lessons
Cervical simply means the neck part of the spine. These small, slow exercises invite the eyes, the ribs and the rest of you to share the work of turning.
Exercises for Hunchback: A Gentle Seated Lesson
A seated Feldenkrais style lesson for the rounded upper back people call a hunchback: slow rounding and lengthening, easy side bends, and quiet turns.
Neck Exercises for a Slipped Disc: A Gentle Feldenkrais® Lesson
Neck exercises for a slipped disc that stay tiny, lying down with the head fully supported, entirely inside comfort, and only after a diagnosis.
Stretching Exercises for Neck and Shoulder Pain, the Gentle Way
Gentle stretching exercises for neck and shoulder pain that swap pulling and holding for small, slow head turns your neck can actually trust.
Exercises for Upper Back Ease: Small, Slow, and Gentle
Exercises for upper back stiffness that stay small, slow, and below pain, so the space between your shoulder blades can feel lighter through the day.
Neck Stretches for Forward Head Posture: A Gentle Feldenkrais® Lesson
Neck stretches for forward head posture that soften the pull instead of yanking on it, with a short lying down lesson that helps the head find its way home.
Neck Hump Exercises: A Gentle Lesson for the Upper Back
Neck hump exercises built as one slow, quiet lesson: tiny nods, easy head turns, and breath felt in the upper back, so the head can rest over the spine.
Gentle Feldenkrais® Exercises for Text Neck
Small, curious head and eye movements for the neck and upper back tension many people link to phone use. A gentle Feldenkrais approach, no forcing required.
Seated Thoracic Mobility Exercises You Can Do at Your Desk
Gentle seated explorations for the mid back: small turns, easy side bends, and rib movement guided by the breath, all done comfortably in a chair.
Neck Tension Headache Stretches: A Gentle Feldenkrais® Lesson
Neck tension headache stretches, done the gentle way: small, slow neck and jaw movements that invite a held, aching head to feel lighter and quieter.
Standing Desk Exercises: Gentle Movement Breaks
Standing desk exercises that ease neck, shoulder, and back tension with small, slow movement breaks you can take right where you work.
See the Feldy program for Neck & upper back tension
Gentle, guided lessons. Try your first one free, no credit card required.