NeckReset — Neck & Posture Resources

NeckReset is an exercise library and log — not physical therapy or medical advice. The stretches in the app are general mobility movements. The resources below are curated to help you learn good technique from trusted clinical sources. Stop any exercise that causes sharp pain, dizziness, or pins and needles. See a physiotherapist or doctor for persistent pain, recent injury, a known disc problem, nerve symptoms that travel down the arm, or post-surgical recovery before starting a routine.

When neck pain needs a professional, not an app

Most everyday "tech neck" and desk-related stiffness eases with movement and posture changes. Some neck pain does not — and a few warning signs mean you should be assessed rather than stretching. Read these first.

• NHS — Neck pain and stiff neck — what usually helps, what to avoid, and the red-flag symptoms (numbness, weakness, pain after an injury) that mean see a doctor.
• AAOS OrthoInfo — Cervical radiculopathy (pinched nerve) — from the American Academy of Orthopaedic Surgeons. Read this if pain, tingling, or weakness travels into your shoulder, arm, or hand.
• Mayo Clinic — Neck pain: symptoms & causes — a plain-language overview of common causes and when to seek care.

Stretches & exercises — trusted technique guides

NeckReset's movements are standard neck, shoulder, and upper-back mobility stretches. These references show the same kinds of movements explained by clinical and academic sources, so you can check your form.

• NHS — Neck pain exercises — a free guided set of neck stretches and strengtheners from the NHS.
• AAOS OrthoInfo — Neck exercises — illustrated chin tucks, rotations, and side stretches with technique cues.
• Harvard Health — Stretches to relieve neck pain — gentle, well-explained stretches for the neck and upper trapezius.
• Versus Arthritis — Exercises for the neck — paced, low-load movements suitable if your joints are sensitive.

Desk setup & posture — fixing the cause

Stretching helps, but the biggest lever for desk-related neck and shoulder tension is how your workstation is set up. These guides are the standard ergonomic references.

• OSHA — Computer Workstations eTool — the U.S. occupational-safety reference for monitor height, chair, keyboard, and seating posture.
• HSE — Working safely with display screen equipment — the UK Health & Safety Executive's DSE guidance, including a self-assessment checklist.
• Mayo Clinic — Office ergonomics — a quick step-by-step on arranging your desk to reduce strain.

Why movement breaks matter

• WHO — Physical activity — the case for breaking up sitting and moving regularly through the day.
• U.S. Physical Activity Guidelines (2nd ed.) — the official guidance on how much movement adults need.

Honest scope

These resources are starting points, not a personalised treatment plan. Gentle, regular movement reduces — it does not guarantee the absence of — neck and shoulder discomfort, and the right approach depends on your history, any injuries, and existing conditions. NeckReset tracks what you do and reminds you to move; it cannot diagnose the cause of your pain or tell you what is safe for your body in particular. That conversation belongs with a physiotherapist or doctor who knows you.

Contact: support@clearstackapps.com · ClearStack Apps · 124 City Road, London, EC1V 2NX