Neck & shoulders

Hours at a screen pull your head forward and tighten the muscles running from your neck to your shoulder blade. The pain is predictable — so is the fix.

Who this is for

Desk workers

Overhead athletes

New gym-goers

What you work on

20-min daily sessions
Deep neck work + scapular strengthening
Progressive loading from isometric to resistance
Two programs: one to prevent, one to recover from

Next step

Find your program

Answer 6 questions — takes about a minute.

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