Your cervical spine should flex, extend, rotate, and laterally bend freely. Screen time and poor posture restrict these movements. This routine takes your neck through its full range to maintain healthy function. Get personalized mobility routines: Start your 14-day free trial Why This Matters The cervical spine protects your spinal cord while allowing head movement. Restrictions here cause headaches, jaw tension, shoulder pain, and arm symptoms. Maintaining cervical mobility prevents cascade effects. The Exercises Practice these exercises in order. Move slowly and respect your current range of motion. Exercise 1 JME 1 Look left and then right Exercise 2 JME 3 Tilt your head left then right toward your shoulder Exercise 3 JME 5 Slowly look left then right Exercise 4 JME 6 Gently tuck your chin to your chest Exercise 5 JME 7 With your arms at your side, gently look up Tips for Success Move slowly through all ranges Never force rotation or extension Combine movements once basic ranges are comfortable Address thoracic spine as well; they work together Chin tuck is foundational; master it first How Often to Practice Practice 2-3 times daily, especially during screen work. Brief, frequent movement prevents tension accumulation. Build Your Mobility Practice Consistency matters more than duration. simplmobility provides joint-specific routines in 2-3 minute sessions that fit into any schedule. Start Your Free Trial