This course comes free with your AirRise. Each lesson has a short video and simple steps. The full routine takes about 10 minutes a day. A stretch should feel like mild tension. Stop any move that causes sharp pain, tingling, numbness or dizziness.
What you need: your AirRise, the resistance band and AcuBall from your order, and a chair.
Video lessons
1. Side neck tilt
Sit or stand tall with your shoulders relaxed. Slowly tilt your right ear toward your right shoulder, hold 5 seconds, come back to center, then tilt to the left. Keep your shoulders down. 5 each side.
2. Hand-assisted side stretch
Tilt your head to the left and rest your left hand on the right side of your head. Let the weight of your hand add a light stretch, without pulling. Hold 20 to 30 seconds. Switch sides. 2 rounds each side.
3. Slow head turns
Turn your head to look over your right shoulder, pause 2 seconds, come back to center, then turn to the left. Stay in a pain-free range. 8 each side.
4. Shoulder circles
Rest your fingertips on your shoulders. Draw slow, big circles with your elbows, 10 forward and 10 backward. Keep your neck long and your breathing easy.
5. Band pull-apart
Hold the resistance band in front of you at chest height, hands about shoulder-width apart. Pull the band apart by squeezing your shoulder blades together, then return slowly. 12 reps.
6. Overhead band pull
Hold the band above your head with your arms straight and hands a little wider than your shoulders. Pull the band apart by squeezing your shoulder blades, then let it come back slowly. Keep your neck relaxed. 8 reps.
7. Desk neck break
Sitting at your desk, gently tilt your ear toward each shoulder and slowly roll your chin across your chest from side to side. Do this for about 1 minute whenever you take a screen break. Avoid rolling your head backward.
3 extra moves
Chin tuck
Sit tall and look straight ahead. Slide your chin straight back, like making a double chin, without tipping your head down. Hold 5 seconds, relax. 8 reps.
Corner stretch (upper back of the neck)
Turn your nose toward your left armpit and gently look down. Rest your left hand on the back of your head and let its weight add a light stretch. Hold 30 seconds. Switch sides.
AcuBall release
Stand with your back to a wall. Place the AcuBall between the wall and the muscle between your shoulder blade and spine. Lean in gently and roll slowly for 30 seconds. Switch sides. Keep the ball off your spine and off the front and sides of your neck.
Finish: AirRise session
Sit or lie back, put on your AirRise and inflate it to a gentle lift. Relax for about 15 minutes. Breathe slowly and let your shoulders drop.
The 30-day stretch challenge
Week 1 (days 1 to 7): Learn the moves
Lessons 1, 2 and 3, plus the chin tuck, every day. AirRise for 10 minutes at a low lift.
Week 2 (days 8 to 14): Add the shoulders
Lessons 1 to 5. AirRise for 10 to 15 minutes. Take day 14 easy: lessons 1 to 3 and AirRise only.
Week 3 (days 15 to 21): Full routine
Lessons 1 to 6, the corner stretch and the AcuBall release. AirRise for about 15 minutes.
Week 4 (days 22 to 30): Make it a habit
The full routine, plus lesson 7 once or twice during your workday. AirRise for about 15 minutes. Pick a fixed time, like right after work, so it sticks.
Tips
- Move slowly. A stretch should feel like gentle tension, never pain.
- Raise your screen to eye level and take a short break every 30 to 45 minutes.
- Missed a day? Just carry on the next day.
Please read: This course is general information, not medical advice. Talk to your doctor or physical therapist before starting if you have a neck injury, recent surgery, osteoporosis, arthritis in the neck, or pain that spreads into your arms. Stop and get medical help if you feel numbness, weakness, dizziness or severe pain.
Questions? Email support@nexstretch.com.