The point of these eight minutes is to wake the neck and upper back after sleep, not to force them through pain. Pain, a numb arm or dizziness means stop. That is no longer a morning plan.
- Chin back. 5 slow reps. Not a nod down. Slide the head back, as if the back of the head meets a wall.
- Look over the shoulder. 4 each way. The shoulders stay still.
- Ear toward the shoulder. 3 breaths each side. Do not pull the head with a hand.
- Open the upper back, side-lying. Knees bent, sweep the top arm back only to a light stretch. 4 each side.
One last minute: sit, shoulders down, two calm breaths. This plan does not use neck circles or a yank.