5-Minute Desk Stretches for a Stiff Neck and Shoulders

Stiff by 3 p.m.? Long hours at a screen pull your head forward and your shoulders up. These four moves take about 5 minutes and you can do them in work clothes.

1. Chin tucks (1 minute)

Sit tall. Gently draw your chin straight back, like making a double chin, hold for 3 seconds and release. Keep your eyes level.

2. Ear-to-shoulder (1 minute)

Let one ear drop toward the same-side shoulder. Breathe for 20 to 30 seconds, then switch. Don't pull on your head.

3. Shoulder rolls (1 minute)

Lift your shoulders toward your ears, roll them back and down. Go slowly. Then reverse direction.

4. Doorway chest stretch (1 to 2 minutes)

Place your forearms on either side of a doorway, elbows at shoulder height. Step one foot through until you feel a stretch across your chest. Hold 30 seconds, rest, repeat.

Make it a habit

Set a 3 p.m. reminder and do the set every workday. Want a fuller routine? Try our free 7-Minute Desk Reset. For extra help after long days, see our recovery and mobility tools, like the stretch strap and neck and shoulder massage wrap.

This is general fitness information, not medical advice. Stop if anything hurts, and see a doctor for ongoing or sharp pain.