Desk Stretches for Neck Pain: Simple Moves to Reduce Stiffness at Work
By Madison Bennett
BSc Sport & Exercise & MSc Physiotherapy
When you think of stretching at work, it might sound like something you do after the stiffness sets in, a quick roll of the shoulders between emails or a head tilt when your neck starts to ache. But here’s the truth: stretching isn’t just a reaction to discomfort, it’s one of the most effective ways to prevent it, alongside future injury.
Over 50% of desk workers experience neck pain during their careers. Hours spent leaning toward screens or hunching over keyboards tighten the neck, shoulders, and upper back, slowly leading to more serious issues like tension headaches or chronic stiffness. So how can you avoid this? With small, consistent, and intentional movement integrated into your daily routine.
Instructions
Step 1
Neck Circles – Gently roll your head to release tension and improve mobility
Step 2
Lateral Stretch – Drop your ear toward your shoulder to ease tightness in the muscles of your shoulder and back like the upper traps and scales.
Step 3
Around the Clock – Slowly tilt your head through 10, 12, and 1 o’clock positions to release upper-back and neck stiffness.
Workout Notes
Throughout all of these stretches, try to keep your shoulders relaxed and level, keeping movements slow and controlled really optimises their impact on your mobility!
It takes less than five minutes, but the benefits quickly build up, better posture, fewer aches, and less fatigue by the end of the day.
Supp tip: Don’t wait until your neck hurts to move. The best “rehab” starts before pain begins. Think of these stretches as prehab for your posture, simple, proactive, and powerful.