Four gentle stretches you can do at your desk in a few minutes to ease a tight neck and shoulders, with simple pointers on how to do them comfortably.
These stretches are gentle and need no equipment. Move slowly, breathe normally and stop if anything pinches, tingles or feels sharp. A mild, comfortable pull is enough.
Shoulder rolls
Sit tall and lift both shoulders towards your ears, roll them back and down in a slow circle. Repeat eight to ten times, then reverse the direction.
Side neck stretch
Sit tall and lower one ear towards the same shoulder, keeping the other shoulder relaxed. Hold for 20 to 30 seconds, then change sides. Do not pull on your head.
Chin tucks
Look straight ahead and glide your chin gently back, as if making a small double chin. Hold for three seconds and repeat eight to ten times. This helps undo the forward head position of screen work.
Chest opener
Clasp your hands behind your back, or hold a doorframe at shoulder height, and gently open your chest. Hold for 20 to 30 seconds while breathing slowly.
How often
A few minutes once or twice during the workday works better than one long session. If the stiffness persists beyond a couple of weeks, or comes with pain down the arm, arrange an assessment.
This website provides general information, not a diagnosis or personal medical advice. A qualified healthcare professional should assess your symptoms and advise on suitable care. Seek urgent medical attention for sudden weakness, loss of bladder or bowel control, chest pain, or other severe new symptoms.
