ClapMove · clapmove.com
Exercise handout — move better, feel better.
Neck Micro-Break Routine
Quick 2-minute routine designed for hourly desk breaks. Combines key movements for tension relief.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
Home Options
- table or counter
Dosage
1
Sets
120 sec
Reps / Time
0 sec
Rest
2 minutes total
Tempo
Step-by-Step Guide
Set up
- Can be done seated at desk
- Take a quick break from screen
- Set reminder for hourly breaks
Step 1 of 5
5 chin tucks with 3-second holds
Step 2 of 5
3 side bends each direction
Step 3 of 5
3 rotations each direction
Step 4 of 5
5 shoulder circles forward, 5 backward
Step 5 of 5
Finish with posture reset and 3 deep breaths
Breathing
- Normal breathing throughout
- Deep breaths at end
Form Cues
- Quick but controlled
- No forcing
- Breathe throughout
- Do every hour
Common Mistakes to Avoid
- Skipping the routine
- Moving too fast
- Not doing it consistently
- Forcing range
Safety Information
Very safe. Do every 1-2 hours at desk.
Progressions
Add stretches if time allows.
Regressions
Skip any painful movements.
Get your free personalized program at clapmove.com/register
Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.