EVERYDAY RECOVERY · BLACK SWAN
Neck Self-Massage with Black Swan
Find the cradle. See the placement. Follow a guided neck routine.
After hours at a screen, you may want a simple way to work on the area at the base of your skull. With Black Swan, the starting point is the cradle: the pair of rounded contact points that supports this placement. Watch how it sits before you settle onto it.
The free, all-in-one Nexus Recovery Coach app puts that demonstration, coach guidance, and a guided neck routine in one place. You can open a video to check the position, then return to the routine without hunting through separate instructions.
Two cradle widths, built into one tool
Black Swan is a compact manual tool with a wider cradle and a narrower cradle for the base-of-skull placements shown in its guide. The diagram identifies both on the whole tool, so you can see which way to orient it.
The narrower cradle is the pair of nubs at the bottom of the tool, beneath the beak. The beak itself is not that cradle. Both widths are built in, so there are no separate attachments to find or fit.
Compare the diagram with the Black Swan how-to video. Look at which cradle is being used and where it sits. Choose a comfortable, supported position according to the instructions; more pressure isn't the goal.
Watch the setup before trying the placement
A photo is useful for seeing the contact point. The full demonstration also shows how to get into position and make a small adjustment. Keep it open beside you and pause whenever you need a closer look.
- Check the tool's orientation. Identify the cradle shown in the demonstration before placing it under the base of your skull.
- Settle gently. Follow the demonstrated setup, keeping the head supported and the pressure comfortable. Never press on the front of the neck.
- Keep movement small. The app's Gentle Neck Rocking step shows a tiny side-to-side motion. It also gives the option to remain still. Don't force a turn or try to crack your neck.
Read the safety information before use and ask your healthcare professional whether the tool is suitable for you. The video is there to explain the placement, not to identify the cause of neck pain.
Watch the full Black Swan how-to
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Nexus Recovery Coach
Your neck guide, videos, and routine together.
Open Neck Tension Reset in Nexus Recovery Coach. Its plan includes breathing, Neck Cradle Release, and Gentle Neck Rocking. You can expand a step to watch Bryan's demonstration and read the placement cue before starting a session.
The app brings together the how-to videos, coach guidance, guided routines, timers, and saved favorites. It works on iPhone and Android in your browser, or you can add it to your Home Screen. You don't need an account.
Use the routine's pause and stop controls whenever you need them. A timer helps organize a session; it isn't a reason to keep going through discomfort.
- Neck Cradle Release demonstration
- Gentle Neck Rocking demonstration
- Coach guidance, timers, and favorites
Make room for movement during screen-heavy days
A neck routine fits around your day, but it's also worth checking how long you spend in one position. The NHS neck-pain guidance recommends avoiding long periods with the neck held in the same position, including at a desk.
Look at the screen you're actually using. If you're leaning forward to read, bring the work into an easier viewing position and make the text easier to see. Change tasks and take opportunities to get up. Our desk-setup guide covers the screen, chair, and keyboard checks together.
“Tech neck” is a familiar label, but it doesn't tell you why your neck feels uncomfortable. Avoid treating a sore spot as proof that one particular muscle is the cause.
Know when to stop
Stop if use causes pain, numbness, tingling, dizziness, nausea, visual changes, or an increasing headache. These are stopping points in the product guidance and the app's neck instructions.
If neck pain persists, worries you, or comes with other symptoms such as pins and needles or a cold arm, seek medical advice. The NHS guidance linked above explains when to get help. Don't try to solve a worsening symptom by pressing harder.
For your hands and forearms, too
The neck cradles, forearm channels, and swan-head tip are part of one compact tool. Each has its own placement demonstration. The Black Swan forearm guide shows the arm and palm surfaces, with a direct link to their app routine.
If you're choosing a tool, see Black Swan's product photos and details alongside the full how-to guide. You'll be able to see the contact surfaces and the guidance that comes with them before deciding.