Desk movement guide
Neck Pain Exercises: Safe Stretches & Strengthening
Try gentle neck mobility and strengthening exercises for stiffness linked to desk work and prolonged screen time.
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These exercises calm tight neck muscles and build endurance to support your head and posture.
Common symptoms
- Neck stiffness
- Headaches from tight upper traps
- Difficulty turning head
Likely causes
- Prolonged desk posture
- Texting with head forward
- Weak deep neck flexors
Exercises
Chin Tucks
2–3 sets of 10 reps, daily
Steps
- Sit tall, look straight ahead.
- Gently glide chin backward, making a “double chin”.
- Hold 3–5 seconds, relax.
Why this helps: Activates deep neck flexors and reduces forward-head posture.
Upper Trap Stretch
2–3 holds per side
Steps
- Sit tall, tilt ear toward shoulder.
- Gently guide head with opposite hand.
- Hold 20–30 seconds each side.
Why this helps: Lengthens tight upper trapezius to ease neck tension.
Scapular Squeezes
2 sets of 12 reps
Steps
- Sit or stand tall.
- Gently squeeze shoulder blades together and down.
- Hold 3–5 seconds, relax.
Why this helps: Improves shoulder blade control to unload the neck.
Safety first
- Stop if you feel sharp pain, dizziness, or numbness.
- If pain radiates into the arm, consult a physio/doctor.
FAQs
How often should I do these?
Daily for 2–3 weeks, then 3–4x/week to maintain.
Can I do these at a desk?
Yes—chin tucks and scap squeezes are great desk breaks.
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