Stretch and relax yourself to a pain-free you!

Learn easy-to-do stretching exercises, most done in a chair, to quickly overcome neck and upper back pain – the course includes pre-recorded relaxation exercises specific to neck pain.

overcome neck pain kit laughlin

Did you know?

  • Most recurring neck pain is caused by muscular imbalances and daily life habits.
  • Specific easy-to-learn stretching exercises can dramatically reduce pain while increasing mobility.
  • Adding the relaxation recording exercises supercharges the effects of the stretching.
neck side bend st

No expensive equipment

The entire course can be done using only a chair, and a belt or strap.

In your own home

Overcome neck pain in the privacy of your own home. Watch the easy-to-follow videos on your computer or device.

No complex positions

Kit assumes that you are in pain now; he begins at the beginning, and guides you safely through.

How long do I need?

Two or three 5–10 minute follow-along sessions a week is all you need. Progress at your own pace.

Learn the gentle stretching and relaxation exercises that will bring your body back into balance — and be pain free.

Kit Laughlin, author of Overcome Neck & Back Pain (now in the 4th edition) and the creator of the Stretch Therapy Method, brings over 30 years of research and experience helping thousands of people overcome their neck pain.
Wouldn't you like this, too? Get started now!

Learn the exact stretching exercise your body needs to be pain free.

Included in the Overcome Neck Pain Course are 37 easy-to-do follow along solo exercises. These are arranged in Levels 1–3, and within each level, go from easiest to more intense. 

Level 1

All Level 1 exercises are simple limbering or stretching movements that work the neck in a single plane. The shoulders are not restrained in these exercises, so they are gentle, and they will show you clearly where your restrictions are presently.

self massage

4. suboccipitals self massage level 1

Neck forward
and to side

11. neck forward and to side level 1

Middle and
upper back

13. middle and upper back level 1

Level 1

Exercise 1. Recovery sequence

Exercise 2. Neck limbering rotation

Exercise 3. Neck limbering shoulder pulldown

Exercise 4. Suboccipitals self massage

Exercise 5. Chin to chest

Exercise 6. Jaw

Exercise 7. Neck rotation

Exercise 8. Head retraction

Exercise 9. Neck side bend

Exercise 10. Suboccipitals

Exercise 11. Neck forward and to side

Exercise 12. Levator scapulae

Exercise 13. Middle and upper back

Exercise 14. Chin to chest, slump, plus rotation

Exercise 15. Neck strengthening

Exercise 16. Scalenes

Exercise 17. Hip flexors

Exercise 18. Passive back bend

Level 2

Level 2 exercises are simply slightly stronger versions of Level 1 exercises – the increase in intensity is achieved by adding an additional movement to the fundamental movement, or by restraining a part of the body that was allowed to move in the Level 1 versions.

Neck side

22. neck side bend level 2 c

Chin to chest, slump, plus rotation

27. chin to chest, slump, plus rotation, level 2a


30. hip flexors level 2b

Level 2

Exercise 19. Neck limbering shoulder pulldown

Exercise 20. Chin to chest

Exercise 21. Neck rotation

Exercise 22. Neck side bend

Exercise 23. Suboccipitals

Exercise 24. Levator scapulae

Exercise 25. Middle and upper back

Exercise 26. Chin to chest, with slump

Exercise 27. Chin to chest, slump, plus rotation

Exercise 28. Head forward, to side, plus slump

Exercise 29. Jaw sequence

Exercise 30. Hip flexors

Exercise 31. Neck limbering tilting extending

Exercise 32. Neck strengthening

Exercise 33. Scalenes

Level 3

These four compound movements, together with ex. 30, hip flexor Level 2 (which will take possibly years to master) form the five compound exercises that I recommend be done once, or a maximum of twice a week. When you reach this level, though, you can include any of the Level 1, or Level 2, exercises that felt particularly good to do, too, of course. And during the day, any of the limbering movements can be done, too.

Neck side bend

35. neck side bend level 3


36. scalenes level 3

Levator scapulae

37. levator scapulae level 3

Level 3

Exercise 34. Chin to chest

Exercise 35. Neck side bend

Exercise 36. Scalenes

Exercise 37. Levator scapulae

Comes with three new deep relaxation audio recordings, tailor-made to help you overcome neck pain!

Learning how to relax as an actual experience is completely different from the idea of relaxation. These recordings have been used with thousands of people to give them the direct experience of deep relaxation. The recordings teach you how to completely relax your face and neck muscles.


Neck pain is blamed on the kind of pathology seen on X-rays or scans. While these conditions can cause neck pain, the reality is that excessive and unbalanced muscular tension is far more often the cause. This is especially true in recurring neck pain. You can learn how to treat this yourself.


  • How to identify, then re-balance the muscles that are causing you so much discomfort.
  • How to relax deeply, and how to embody this in daily life.
  • How to identify the “hidden causes” of your neck pain.
  • How to alleviate pain, stiffness and improve movement.
  • How to feel and understand the signals your body is sending you.

This is not a strenuous exercise regimen that is going to leave you frustrated and exhausted. It will take 5–10 minutes, every second or third day, and it will transform your experience of living in your body. Many thousands of people have used these stretching and relaxation programs to overcome their neck pain completely.


Wonderful! I am a musician and have been pain free, in my hands, for years thanks to Alexander Technique but have been carrying tension habits elsewhere, along with associated aches, pains and loss of mobility, from the aggressive and uninformed stretching I did as a child working on martial arts and gymnastics. These videos are wonderfully ego free and focus on the nurturing element of this work and the ways in which we can offer ourselves not just mechanical advantage with slow practice but also comfort and joy. Have a wonderful day!

David F.

The stretches in this video probably will save my livelihood. I have onset of TOS but have a yet-to-be-diagnosed neck issue which restricts me from doing the normal scalene stretches that PTs give. I cannot thank you enough!

Dustin M.

Thanks for slowing the process down and explaining why dropping the jaw down first before taking the neck into extension is beneficial. And, how finishing up with the neck flexion, lateral rotation, and shoulder shrug are good finishing movements.


I almost always stretch, massage, and exercise too aggressively. Thanks for your knowledge and providing a more gentle alternative to "just pulling your neck to your shoulder."


I have chronic neck pain and have tried numerous yoga routines, stretches and fascia release and this has helped me more than anything.

Claire M.

Kit seems to really nail the proper stretches for pain relief without a bunch of 'time wasters' thrown in to make the routine appear more rounded without actually adding anything. Thanks!

Glenn G.