5 tiny neck resets you can do at your desk

A laptop pulls your head forward, and your neck spends the rest of the day holding it there. These five moves put it back where it belongs. None of them need equipment, a mat, or standing up.

1. 

   1. Chin tuck

   Slide your chin straight back (make a soft double chin). Keep eyes level, don’t tip the nose down.

   Feel it: the back of your neck lengthening

   Avoid: Tipping the head up or down instead of sliding straight back.

2. 

   2. Neck side stretch

   Sit or stand tall. Tip one ear toward the same-side shoulder; rest the opposite hand lightly on the head. Don’t pull hard.

   Feel it: a stretch down the side of your neck

   Avoid: Yanking or twisting the neck.

3. 

   3. Suboccipital nod

   Fingertips at the base of the skull. Make a tiny yes-nod (chin slightly in) and release. Soft and slow, not a big chin-to-chest tuck.

   Feel it: a small release at the base of your skull

   Avoid: Big chin-to-chest nods or pressing hard with the hands.

4. 

   4. Shoulder rolls

   Slow shoulder circles, lift, roll back, drop, then forward. Keep the neck easy.

   Feel it: your shoulders travelling through their full circle

   Avoid: Rushing or crunching the neck.

5. 

   5. Unshrug

   Let the shoulders slide down away from the ears. Lightly draw the shoulder blades down the back. Don’t force the chest forward.

   Feel it: space opening between your ears and shoulders

   Avoid: Pinching the neck or forcing the chest forward.

• Go slowly. A neck stretch should feel like length, never like a pinch.
• If a move makes anything shoot or tingle down an arm, stop and skip it.