Neck and Shoulders
Slow shoulder rolls, both directions. Slow neck rolls, both directions. Lift the shoulders to the ears, hold, drop with an exhale. Repeat once.
Why it works
Section titled “Why it works”The posterior neck and upper traps are the first muscles to lock up in long coding sessions. They hold the head forward and slightly down for hours, and you stop noticing the tension until it shows up as a tension headache or a stiff jaw at 5pm. Active rotation, not stretching, is what restores blood flow and resets the local nervous system.
When to run it
Section titled “When to run it”- Anytime you catch yourself with shoulders at your ears
- After 90+ minutes of head-down work
- Before a long meeting where you will be sitting still
- Mid-afternoon, as a posture interrupt
Variants
Section titled “Variants”| Duration | Notes | Command |
|---|---|---|
| 45s | 1 set each direction + active lift | flowe reset 45 --protocol neck_rotation |
If you can stand up while running it, do that. Standing changes the load on the cervical spine and the reset goes deeper.