Neck and Shoulder Exercises for Desk Workers

A screen pulls the head forward and the shoulders up. The fix is not a perfect posture; it is regular movement in the opposite directions, plus a little work for the muscles between the shoulder blades.

Best neck and shoulder exercises

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

   Common mistake: 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

   Common mistake: Yanking or twisting the neck.

3. 

   3. Shoulder rolls

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

   Feel it: your shoulders travelling through their full circle

   Common mistake: Rushing or crunching the neck.

4. 

   4. 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

   Common mistake: Pinching the neck or forcing the chest forward.

5. 

   5. Seated scap squeeze

   Sitting tall, draw your shoulder blades together and slightly down. Hold briefly, then release. Don’t shrug up toward your ears.

   Feel it: the muscles between your shoulder blades switching on

   Common mistake: Shrugging shoulders up toward the ears.

6. 

   6. Doorway or wall chest opener

   Place a forearm on a doorframe or wall at about shoulder height. Gently turn your chest away until you feel a stretch across the front of the shoulder and chest.

   Feel it: the front of your chest and shoulder opening

   Common mistake: Leaning so hard the front of the shoulder hurts.