ClapMove · clapmove.com
Exercise handout — move better, feel better.
Morning Neck Wake-Up Routine
Gentle morning routine to ease neck stiffness and set good posture for the day.
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
- bed or couch + wall
Dosage
1
Sets
300 sec
Reps / Time
0 sec
Rest
5 minutes total
Tempo
Step-by-Step Guide
Set up
- Start lying in bed upon waking
- Move gently - no rushing
- Take about 5 minutes
Step 1 of 5
In bed: 5 gentle head turns each way
Step 2 of 5
5 gentle side tilts each way
Step 3 of 5
Sit up slowly on edge of bed
Step 4 of 5
5 chin tucks, 5 rotations, 5 side bends seated
Step 5 of 5
Stand and do wall chin tuck with breathing
Breathing
- Deep morning breaths
- Breathe with movements
Form Cues
- Gentle start
- No forcing
- Set good tone for day
- Breathe throughout
Common Mistakes to Avoid
- Moving too fast
- Forcing stiff areas
- Skipping routine
- Rolling out of bed quickly
Safety Information
Move gently when first waking. Great daily habit.
Progressions
Add stretches and longer routine.
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.