Wake Up With Less Neck Pain — 60-Second Morning Mobility Routine

bradseath
3 days ago
2 min read

If you’re waking up with that stiff, “I slept funny” neck pain, you’re not alone.The good news? Most people can get relief with a simple morning routine that gently resets the neck and upper back before the tension takes over your whole day.

In a recent video, Brad from Rogue Rehabilitation shared a super practical technique anyone can do the moment they get out of bed. Here’s a breakdown of what he recommends.

Why Your Neck Feels Tight in the Morning

Hours of staying in the same position overnight can cause stiffness through your neck joints and the supporting muscles.Your body simply needs movement — the right kind — to “switch on” again.

The 60-Second Mobility Reset

1. Move the Neck Through Its Natural Ranges

Start gently. Brad suggests cycling your neck through:

Rotation (looking left and right)
Flexion (chin down)
Extension (looking up)
Side bending (ear toward shoulder)

Hold each movement for about three seconds, aiming for a comfortable, deep stretch — nothing aggressive.

You can even add your hands to apply light over-pressure for a slightly stronger stretch, but only if it feels good.

2. If You’re in Acute Pain — Don’t Force It

If your neck is so sore that turning it feels impossible, forcing movement will only make things worse.Instead, Brad recommends focusing on upper-back mobility:

Gentle thoracic rotations
Soft side bends with the neck staying neutral

This helps loosen the areas that feed tension into the neck without triggering more pain.

When to Seek Support

If your pain isn’t improving, is sharp, or keeps coming back, it may be time for a proper assessment. Rogue Rehabilitation works with everyday people dealing with chronic stiffness, workplace posture pain, and whip-lash-style tension — and we’re here to help you move better, not just “cope.”