Neck and shoulders at the desk

Joints and stretching · 3 min · level: easy

Three minutes without leaving your chair: posture, neck, shoulders and a gentle twist — after long hours at a screen.

What it gives

• Less stiffness in the neck and shoulders
• A break from long sitting
• Doable right at work

Steps

1. Posture20 s

   Sit closer to the edge of the chair, feet on the floor. Crown reaching up, shoulders down away from the ears.

2. Chin back30 s

   Gently draw your chin back as if making a “double chin” and hold for three counts. 6–8 times.

3. Ear to shoulder30 s

   Tilt your head, ear toward the shoulder, without lifting the shoulder. Three calm breaths on each side.

4. Shoulder circles30 s

   Lift your shoulders to your ears, draw them back and lower them. Slowly, 6–8 circles.

5. Open the chest30 s

   Palms on the back of your head, elbows wide. On the inhale open the chest and draw the shoulder blades together; on the exhale release.

6. Seated twist40 s

   One hand on the knee, the other on the chair back. On the exhale gently turn the torso, on the inhale return. Three breaths on each side.

Caution

Move slowly and without pain. Numbness, shooting pain into the arm or dizziness — stop and discuss it with a doctor.