Neck, 17 moves
Desk stretches for a stiff neck
“Your head drifts towards the screen a little more with every email. By lunch, looking over your shoulder feels like a project.”
These are small, gentle moves: tucks, turns, tilts and light presses that take your neck through the range it barely uses while you stare straight ahead. Most work seated, so you can do them without anyone noticing.
Move slowly, stay well inside what feels comfortable, and keep breathing. A minute between meetings is plenty.
- 13 seated
- 9 standing
- 4 on the floor
- 2 free in Desk Gym
Gentle neck turn Slowly turn your head to look over your left shoulder. See the steps All 17 neck moves
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Chin tuck - Gentle neck turn
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Collarbone-supported neck stretch -
Diagonal rear-neck stretch -
Fixed gaze with small head nods -
Fixed gaze with small head turns -
Gentle front and back neck press -
Gentle neck side tilt -
Gentle neck turn press -
Gentle side neck press -
Seated gentle neck extension -
Small head lift from a wall -
Small neck nod -
Neck control on hands and knees -
Prone neck length hold -
Small neck turn on hands and knees -
Small supported chin nod
Little habits that help
- Bring the screen to you. With the top of the monitor near eye level, there is less leaning in.
- Little and often beats one big stretch at the end of the day.
- Pair a neck move with a shoulder move. They work as a team.
Gentle movement guidance, not medical advice. Move within a comfortable range and stop if anything hurts. If you have pain or an injury, check with a health professional first.
Questions about neck stretches
Can I do neck stretches sitting at my desk?
Yes. Most of the neck moves in Desk Gym are designed for a chair: chin tucks, gentle turns, side tilts and small nods. Sit tall, relax your shoulders and move slowly.
How often should I stretch my neck at work?
Short and regular is easier to keep up than one long session. Many people take a one or two minute break every hour. Desk Gym can remind you on whatever schedule suits your day.