7 Simple Desk Stretches for a Stiff Neck and Back

Sitting for long periods can leave your neck, shoulders and back feeling stiff. Regular movement is one of the best ways to feel more comfortable during the working day.

These gentle stretches take about five minutes. Move slowly, breathe normally, and never push into pain.

The 7 stretches

1. Neck tilt: Sit tall and slowly tilt your right ear towards your right shoulder. Hold for 15–20 seconds, then switch sides.
2. Chin tuck: Gently draw your chin straight back, as if making a double chin. Hold for 5 seconds and repeat 5 times.
3. Shoulder rolls: Roll your shoulders up, back and down 10 times, then reverse.
4. Upper back stretch: Clasp your hands in front of you, round your upper back and push your hands forward. Hold for 15–20 seconds.
5. Chest opener: Clasp your hands behind your back, gently squeeze your shoulder blades together and lift your chest. Hold for 15–20 seconds.
6. Seated twist: Sit tall, place your right hand on the back of your chair and gently turn your upper body to the right. Hold, then switch sides.
7. Hip and lower back stretch: Cross your right ankle over your left knee and lean forward slightly with a straight back. Hold, then switch.

Set up your desk

• Keep your feet flat on the floor.
• Position your screen at eye level so you're not looking down.
• Sit back in your chair with your lower back supported.
• Keep your keyboard close so your elbows rest by your sides.

When to get help

Stop any stretch that causes sharp pain. If neck or back pain is severe, lasts more than a few weeks, or comes with numbness or weakness, see a doctor or physiotherapist. This guide is general information only.