3 exercises to prevent desk-related neck pain and stiffness

9th June 2021

Neck pain and stiffness are common complaints among office workers and the pandemic made it all worse. The fact is that whether you’re hunched over your desk or looking down at your laptop from the comfort of your sofa (we see you — don’t worry, it’s our secret), poor posture strains your neck muscles. The good news is, you can fix it. Here’s how.

A literal pain in the neck

When it comes to ergonomics, any expert worth their salt will tell you to make sure your chair has the right height adjustments, with your torso and head in a straight line. Ideally, your shoulders should sit almost directly above your hips.

The right workstation is a huge factor in preventing neck pain and stiffness — but it’s not just down to the chair. No matter how state-of-the-art your desk set-up is, it doesn’t always stop the slouch. It’s time to look beyond the furniture and into your own body.

Easy exercises to prevent desk-related neck pain and stiffness

1. Flexion is your friend

A neck flexion stretch is done by lowering your chin towards your chest, helping you maintain neck stability and good posture. Plus, it’ll give a sweet release when done properly:

Start with a neutral body, your arms by your side.
Engage your core to stabilise your spine.
Draw your shoulder blades back and down.
Gently hold your head with your hands, then gradually draw your chin in toward your chest, keeping your back and shoulders upright.
Hold for 15-20 seconds.
Repeat for 3-5 rounds.

2. Stretch out the sides

If you’ve ever felt neck pain and stiffness sitting at your desk, your natural instinct is to stretch your neck sideways. Here’s how to do it most effectively, tightening muscles and reducing pressure:

Sitting at your desk, cross-legged on the floor or standing, make sure your nose is pointing forwards, then tilt your head to the right.
Place your hand to the left-hand side of your head, then use it to gently guide your head further to the right. Imagine you’re taking your right ear towards your right shoulder.
Hold for 15-20 seconds.
Repeat on the left-hand side, using your right hand to gently stretch your neck.

3. Shoulder squeeze release

You can do this one sitting at your desk, or on a break. Try to stand up every hour, then enjoy this delicious stretch while you’re waiting for the kettle to boil.

Clasp your hands behind your back (or over the back of your chair), then squeeze your shoulder blades together.
Maintain a long neck and engage your core muscles.
For a deeper stretch, raise your arms slightly away from your buttocks. Only squeeze hard enough for an ache-relieving release – stop if you feel any neck pain.
Hold for 15-20 seconds.
Repeat for 2-4 rounds.