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Nape is a piece of foam. The reset is what you do with it. Ten minutes, once a day, right after you close the laptop. Here is the whole routine, minute by minute.
Before you start
Floor or a firm bed. Phone on silent and out of reach. If it is your first week, lay a thin towel over the foam. Set a 10 minute timer.
Minute 0 to 1: Set up
Sit down with Nape behind you. Lie back and slide it under your neck so the raised cradle sits just below the base of your skull. Knees bent, feet flat, arms loose at your sides.
Minute 1 to 4: Settle
Close your eyes. Breathe in through your nose for 4, out through your mouth for 6. Every time you breathe out, let your shoulders sink a little further toward the floor. Don't try to stretch anything yet. Just let your head get heavy.
Minute 4 to 7: Look up
Open your eyes and look at the ceiling. That's the stretch: the opposite of looking down at a screen all day. Keep breathing slow. If it feels good, turn your palms up and let your arms drift a few inches out from your sides.
Minute 7 to 9: Open up
Bring your arms out into a wide T, palms up, and let your chest open. Stay heavy. Nothing should feel sharp. Pressure is normal, pain is not. If anything hurts, stop.
Minute 9 to 10: Come up slow
Slide Nape out, roll onto your side, and push yourself up with your hands. Sit for a few breaths before you stand. Put Nape somewhere you'll see it tomorrow at the same time.
Make it stick
- Same time every day. Right after your last call works for most people.
- Start at 5 minutes if 10 feels like a lot, and add a minute a day.
- Give it a full week before you decide how you feel about it. The first session or two are the adjustment.
Nape is not a medical device and this routine is not medical advice. If you have a neck injury or ongoing pain, check with your doctor before using any stretching product.
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