Hello

Start daily routine (12 min)

Open the front, strengthen the back, train the deep neck. Do this once a day.

Desk break (3 min)

Quick reset every 45–60 minutes at the computer. No equipment needed.

Evening wind-down (6 min)

Gentle release before bed. Good on headache-prone days.

Today's habits

Daily routine doneThe 12-minute routine, once a day.
Desk break every hourStand, set the shoulder blades, chin tuck, doorway stretch.
Screen at eye levelTop of the monitor at eye height, arm’s length away. Laptop on a stand + external keyboard.
Phone up, not head downBring the phone to eye level instead of bending the neck.
30 min of movementA walk, swim or row counts. General activity helps both posture and migraine.
Hydration & regular sleepCommon migraine triggers. Same bedtime and wake time where possible.

How's your head today?

Add neck stiffness & a note in the Log ›

This app is a personal self-care helper, not medical advice. Get headaches and neck pain assessed by a doctor or physiotherapist, especially before starting if your symptoms are new or changing.