The 10-Minute Reset

The routine that comes with every Neck Reset. Bookmark this page.

Before you start

Lie on a rug, mat, or carpet — not the bed. A firm surface lets the wedge do its job.
First three sessions: 3–5 minutes only. Your neck isn't used to being supported at this angle; give it a few nights.
If anything is sharp or radiates into your arm, stop and talk to a clinician.

Minutes 0–2 · Settle

Lie flat. Place the wedge under the curve of your neck so the base of your skull rests in the dip and the side wings sit under your shoulders. Arms by your sides, palms up. Close your eyes. Breathe in for four, out for six.

Minutes 2–7 · Roll

Slowly turn your head to the right until you feel the pressure points press into the muscle along your neck. Hold for two breaths. Return to center. Repeat to the left. Keep going — slow, no forcing. The knots are wherever it feels sore-good.

Minutes 7–10 · Let go

Head back to center. Stay completely still. Let your shoulders drop away from your ears. This is the part that matters: the curve gently opens the space between your vertebrae, and gravity does the rest.

Getting up

Roll onto your side first, then push up. Don't sit straight up from flat — your neck will thank you.

Make it stick

Keep the wedge visible. Under the couch cushion is where routines die.
Pair it with something you already do every night: after brushing teeth, before the last episode.
Ten minutes, five nights a week, for a month. Then decide what you think — and if it's not working, email us for your refund.