10-Minute Qigong Self-Massage for the Head and Shoulders: Calm Bedtime Routine

Best for

A short, screen-free pause at the end of the day when you want a gentle self-massage routine you can follow sitting down.

What you'll learn

• A qigong-style self-massage sequence for the head and scalp
• Simple hand movements for the shoulders
• How a 10-minute practice can fit into a break or your bedtime routine
• Why the creator suggests stepping away from the internet and devices while you practise

Not ideal for

Anyone looking for a detailed anatomy lesson or chapter markers, as this is a short, unhurried follow-along practice with no listed timestamps.

This video is for relaxation and education, not medical advice. Stop if anything feels painful, and check with a professional if you have an injury or health condition.

Before you press play

Sit on a chair or cushion with your back comfortably upright, put your phone on silent and let your shoulders drop. Use light, easy pressure and breathe slowly as you follow along. If you want a routine for your workday, try our desk neck and shoulder self-massage routine or the quick self-massage for a stiff neck.

Video by Qigong Meditation on YouTube.