Neck Reset – Micro-Routine for Tension Relief • Olimp Run

🧠 Why

Recurring neck tightness and tension headaches often come from overloaded postural chains: handstand, pull work, desk time, even chess.
Sometimes, even a single painkiller (like ibuprofen) seems to “magically fix it the next day”. But that’s not the point — the real goal is not to mute the body’s intelligent signals, but to actually respond to them.
This micro-routine is designed to reset your traps, upper spine and cranial nerves in under 5 minutes.

Can be done 2–4× per week, especially:

after long work or chess sessions,
after upper body training (pulls, dips, handstand),
or as a mid-day break to restore posture and calm the nervous system.

✅ Routine (5–7 minutes total)

🔹 1. Chin Tucks (lying or standing)

Keep spine tall, pull head back (double chin), hold 2 sec
→ 2×10 slow reps

🔹 2. Slow Neck Rotations (Tai Chi style)

Eyes fixed forward, rotate head gently L → R
→ 2× slow cycles per side

🔹 3. Lateral Neck Stretch

Drop ear to shoulder, hold opposite hand down
→ 2×30 sec per side

🔹 4. Rolling (trap / upper back)

Use tennis or lacrosse ball, lie on it or lean against wall
Target the edge between shoulder blade & neck
→ 60–90 sec total

🔹 5. Seiza + Breathing Reset

Sit in seiza or cross-legged, close eyes
Inhale 4s (through nose) → exhale 6–8s (through mouth)
Relax shoulders, let head float
→ 3–5 breath cycles

🎯 Goal

Reset accumulated tension, prevent spasms and headaches, and reconnect with the upper body’s alignment.
Subtle = powerful. Daily discipline = long-term freedom.