{ "kind": "kinetempo.complex", "schemaVersion": 1, "app": "kinetempo", "exportedAt": "2026-09-06T00:00:00.000Z", "exercises": [ { "id": "kinetempo-neck-isometrics", "name": "Neck isometrics — four directions", "description": "Sit tall. Press the head into your own hand and hold — forehead, then the back of the head, then each temple. Nothing moves: the hand resists exactly as hard as the head pushes. Use about a third of your strength, keep the jaw and shoulders loose, and keep breathing. Ten seconds per direction, five seconds off, three rounds.", "videoUrl": null, "steps": [ { "tone": "squeeze", "durationMs": 10000, "label": "Forehead into the palm" }, { "tone": "rest", "durationMs": 5000 }, { "tone": "squeeze", "durationMs": 10000, "label": "Back of the head into hands" }, { "tone": "rest", "durationMs": 5000 }, { "tone": "squeeze", "durationMs": 10000, "label": "Left temple into the palm" }, { "tone": "rest", "durationMs": 5000 }, { "tone": "squeeze", "durationMs": 10000, "label": "Right temple into the palm" }, { "tone": "rest", "durationMs": 5000 } ], "workMs": 10000, "restMs": 5000, "reps": 3, "sets": 1, "setRestMs": 0, "animation": { "kind": "spec", "spec": { "v": 1, "orientation": "seated", "ground": "floor", "prop": "chair", "base": { "hip": 88, "knee": 90, "shoulder": 8, "elbow": 10 }, "idle": [ { "t": 0, "shoulder": 8, "elbow": 10 }, { "t": 1, "shoulder": 132, "elbow": 118 } ], "tracks": [ { "when": { "tone": "squeeze", "step": 0 }, "keys": [ { "t": 0, "shoulder": 132, "elbow": 118, "neck": 4 }, { "t": 1, "shoulder": 132, "elbow": 118, "neck": 6 } ] }, { "when": { "tone": "squeeze", "step": 2 }, "keys": [ { "t": 0, "shoulder": 150, "elbow": 140, "neck": -4 }, { "t": 1, "shoulder": 150, "elbow": 140, "neck": -6 } ] }, { "when": { "tone": "squeeze" }, "keys": [ { "t": 0, "shoulder": 140, "elbow": 130, "neck": 0 }, { "t": 1, "shoulder": 140, "elbow": 130, "neck": 0 } ] }, { "when": { "tone": "rest" }, "keys": [ { "t": 0, "shoulder": 8, "elbow": 10, "neck": 0 }, { "t": 1, "shoulder": 8, "elbow": 10, "neck": 0 } ] } ], "name": "Neck isometrics" } }, "updatedAt": "2026-09-06T00:00:00.000Z" }, { "id": "kinetempo-chin-tuck", "name": "Chin tuck", "description": "Sitting or lying, slide the chin straight back — a gentle double chin — while the back of the neck lengthens. The head stays level; this is not a nod. You should feel a mild pull at the base of the skull and the deep front muscles of the neck working, not the throat straining. Hold ten seconds, release for five, ten times.", "videoUrl": null, "steps": [ { "tone": "squeeze", "durationMs": 10000, "label": "Chin back, neck long" }, { "tone": "rest", "durationMs": 5000 } ], "workMs": 10000, "restMs": 5000, "reps": 10, "sets": 1, "setRestMs": 0, "animation": { "kind": "spec", "spec": { "v": 1, "orientation": "seated", "ground": "floor", "prop": "chair", "base": { "hip": 88, "knee": 90, "shoulder": 8, "elbow": 10 }, "idle": [ { "t": 0, "neck": 0 }, { "t": 1, "neck": 14 } ], "tracks": [ { "when": { "tone": "squeeze" }, "keys": [ { "t": 0, "neck": 0, "arrow": null }, { "t": 0.3, "neck": 14 }, { "t": 1, "neck": 14 } ] }, { "when": { "tone": "rest" }, "keys": [ { "t": 0, "neck": 14 }, { "t": 0.5, "neck": 0 }, { "t": 1, "neck": 0 } ] } ], "name": "Chin tuck" } }, "updatedAt": "2026-09-06T00:00:00.000Z" }, { "id": "kinetempo-upper-trap-stretch", "name": "Upper trapezius and levator stretch", "description": "Sit on your hand to anchor the shoulder down. For the trapezius, tip the ear toward the opposite shoulder; for the levator, turn the nose toward the armpit first and then look down. Use the free hand only as light weight on the head — no pulling. Thirty seconds a side, twice, breathing out into the stretch. It should feel like a broad pull along the side or back of the neck, never sharp, and never with pins and needles into the arm.", "videoUrl": null, "steps": [ { "tone": "timer", "durationMs": 30000, "label": "Right side" }, { "tone": "timer", "durationMs": 30000, "label": "Left side" } ], "workMs": 30000, "restMs": 0, "reps": 2, "sets": 1, "setRestMs": 0, "animation": null, "updatedAt": "2026-09-06T00:00:00.000Z" } ], "complex": { "id": "kinetempo-neck-desk-block", "name": "Neck: isometrics, chin tucks and stretches", "description": "About eight minutes, once a day, for the ordinary stiff neck of desk work: isometric holds in four directions, then chin tucks for the deep neck flexors, then a stretch for the upper trapezius and levator on each side.\n\nNone of it should hurt. The isometric holds are gentle — you push into your own hand and nothing moves; a third of your strength is plenty. The chin tuck is a small, precise movement: the chin slides straight back as if making a double chin, the head does not nod down. Stretches go to the first firm resistance, not into pain.\n\nGet assessed before starting if the neck pain came from a fall or a whiplash, or if it comes with numbness, pins and needles or weakness in an arm, dizziness, or headaches that are new and severe. Not medical advice.", "restBetweenMs": 30000, "items": [ { "exerciseId": "kinetempo-neck-isometrics" }, { "exerciseId": "kinetempo-chin-tuck" }, { "exerciseId": "kinetempo-upper-trap-stretch", "restAfterMs": 0 } ], "updatedAt": "2026-09-06T00:00:00.000Z" }, "catalog": { "tags": [ "neck", "desk", "isometric", "posture", "office", "stretch" ], "bodyParts": [ "neck", "spine" ], "level": "beginner", "category": "back-neck", "source": "Deep cervical flexor training: systematic review, PMC6263552; isometric hold dosing as used in office-worker trials", "license": "CC-BY-4.0" } }