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 give your neck some different positions. None of them need equipment, a mat, or standing up.

1. 

   1. Chin tuck

   Slide your chin straight back (make a soft double chin) and hold for 2 seconds. 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 tall, hold the chair seat with your left hand. Tip your right ear toward your right shoulder until the left side of your neck feels long. Hand on head only if you want, resting, not pulling. Switch sides at the chime.

   Feel it: a stretch down the side of your neck

   Avoid: Pulling on the head, or turning the chin as you tip.

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, mostly backward: lift, roll back, drop. Add a few forward at the end. Keep the neck easy.

   Feel it: your shoulders travelling through their full circle

   Avoid: Rushing or crunching the neck.

5. 

   5. Unshrug

   Lift your shoulders toward your ears, hold for 2 seconds, then let them drop and slide down away from your ears. Breathe out as they drop.

   Feel it: the tops of your shoulders letting go as they drop

   Avoid: Holding your breath, or shrugging so hard the neck strains.

• 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.