10 Minute Daily Routine

10-Minute Daily Shoulder Tension & Tech Neck Routine

Feeling tight, stiff or uncomfortable through your neck, shoulders or upper back after working, using your phone or sitting at a desk?

This simple 10-minute daily routine has been designed to help you release everyday tension, improve mobility and give your neck and shoulders some much-needed movement between massage sessions.

Inside this easy-to-follow guide, you'll be taken through 4 targeted movements:

• Controlled Trap Release

• Doorway Chest Opener

• Deep Chin Tuck

• Wall Lacrosse Ball Release

You'll also find simple safety guidelines and a daily check-in to help you become more aware of how your body feels and build a consistent self-care routine.

Just 10 minutes a day can become a simple habit that supports your body between treatments.

Perfect for people who spend a lot of time at a desk, on their phone, driving, working with their hands, or simply experience everyday neck and shoulder tension.

Created by Melissa, a Sports & Holistic Therapist, as a practical self-care tool to complement your massage and wellbeing routine.

📥 Instant digital PDF download — keep it on your phone, tablet or computer and use it whenever you need it.

This guide is for general self-care and wellbeing. It is not intended to diagnose or treat medical conditions. If you have an injury, persistent pain or a medical condition, seek appropriate professional advice before exercising.