# Slow neck mobility   [slow_neck_mobility]

Small, slow neck movements in each direction.

Duration: 90s   Transition in: 10s   Intensity: 1
Energy: low-high   Position: seated -> seated
Props: none
Modality: mobility
Goals: neck_shoulders, relaxation, desk_reset
Body regions: neck
Scores  morning 0.7  evening 0.8  low-energy 1

Spoken instruction:
Sit tall and relax your shoulders. Slowly turn your head to look over one shoulder, then the other. Return to center, then lower one ear toward one shoulder and back through center to the other side. Finally lower your chin gently toward your chest and lift back to level. Move slowly and keep it well within a comfortable range.

Safety notes:
- Avoid tipping the head far backwards.
- Move slowly and stop at any pinch or discomfort.