About This Quick Neck Stretch Routine
Screen work creates neck tension that builds throughout the day. This quick refresh routine provides the relief you need between meetings or whenever your neck starts feeling tight. It’s designed for the office, requiring no floor work and taking just minutes.
What This Routine Targets
This routine addresses the complete neck complex. You’ll mobilize your shoulders through rolls and reaches, realign your cervical spine through chin retractions, stretch each side of your neck through lateral movements, and address the scalenes and other deep neck muscles that tighten from screen work.
What’s Included
This six-minute routine includes eleven exercises that can all be done from a seated or standing position. Each movement lasts thirty seconds, providing quick relief without taking you away from work for too long. The sequence is designed for office convenience.
Who Should Try This
This routine helps anyone who spends significant time at a computer. Use it between meetings, during breaks, or whenever you notice your neck tension building. The quick format makes it practical to use multiple times throughout the workday.
Tips for Best Results
Move gently rather than forcing any stretch. Your neck muscles respond better to gradual releases than aggressive pushing. If any position creates sharp pain, back off and move to the next exercise.
Shoulder Rolls
Duration: 0:30
Roll your shoulders to release tension and bring warmth into your upper back and neck.
Difficulty: Beginner
Instructions
- Sit or stand tall with shoulders relaxed.
- Lift your shoulders up toward your ears, then roll them back and down in a circular motion.
- Repeat for several reps, then reverse the direction.
Tips
- Keep the motion smooth and fluid to avoid neck strain.
- Relax your neck and look forward while you move.
Adjustments
- Make smaller circles or simply lift and lower the shoulders if that feels better.
Overhead Reach
Duration: 0:30
Reach skyward to lengthen your spine and wake up the shoulders with a simple overhead stretch.
Difficulty: Beginner
Instructions
- Sit tall with arms relaxed by your sides.
- Sweep your arms out and up overhead, interlacing your fingers with palms facing up.
- Reach toward the ceiling while relaxing your shoulders downward.
Tips
- Lengthen through your spine to create extra space between vertebrae.
Adjustments
- Keep hands shoulder-width apart if interlacing feels uncomfortable.
- Gently lean side to side for an added stretch along your ribcage.
Diver
Duration: 0:30
Dive forward with rounded shoulders to stretch the upper back and give your spine a gentle release.
Difficulty: Beginner
Instructions
- Sit tall with arms resting by your sides and feet grounded.
- Reach both arms forward, stacking one hand on top of the other.
- Tuck your head between your arms, round through the upper back, and reach forward like a diver slicing into water.
Tips
- Keep your core lightly engaged so the stretch stays controlled.
- Let the shoulders spread wide to feel the stretch across your upper back.
Adjustments
- Rest your forearms on your thighs if you need extra support during the fold.
Cactus Arms
Duration: 0:30
Open your chest with strong cactus arms to counter all that desk time and wake up your upper back.
Difficulty: Beginner
Instructions
- Sit or stand tall with arms relaxed by your sides.
- Lift your arms to shoulder height, bend elbows to ninety degrees, and turn palms forward.
- Keep elbows level with shoulders while squeezing shoulder blades together to open the chest.
Tips
- Draw shoulders away from your ears so the neck stays long.
- Gaze straight ahead and breathe into the stretch across your chest.
Adjustments
- Lower the elbows slightly if the shoulders feel cranky.
- Stand against a wall to help you maintain alignment.
Chin Retractions
Duration: 0:30
Glide your head straight back like you are making a double chin to strengthen the deep neck flexors.
Difficulty: Beginner
Instructions
- Sit or stand tall with shoulders relaxed.
- Gently draw your chin straight back as if sliding your head along a wall, keeping the head level.
- Use a fingertip on your chin to guide the motion and hold for a slow breath.
- Release and repeat for controlled reps.
Tips
- Avoid tipping the chin up or down; think purely backward.
- Relax your shoulders so the neck muscles can do the work.
Adjustments
- Lie on your back and perform the same glide if you need help keeping the motion aligned.
Neck Extension
Duration: 0:30
Gently lean your head back to stretch the front of your neck and counter forward posture.
Difficulty: Beginner
Instructions
- Sit or stand tall with shoulders relaxed.
- Slowly tilt your head back, lifting your chin toward the ceiling.
- Place fingertips under your chin for a light assist and hold for a slow breath.
Tips
- Keep your jaw soft and shoulders down.
- Maintain an upright spine rather than leaning backward.
Adjustments
- Skip using your hands if the natural range already feels like plenty.
Neck Flexion
Duration: 0:30
Bow your head forward to stretch the back of your neck and upper traps gently.
Difficulty: Beginner
Instructions
- Sit or stand tall with arms relaxed.
- Slowly lower your chin toward your chest, feeling the stretch along the back of your neck.
- Interlace your fingers behind your head for a light assist if you want more sensation.
Tips
- Keep shoulders relaxed and avoid rounding through your upper back.
Adjustments
- Skip using your hands if the bodyweight stretch is enough for you.
Ear-to-Shoulder
Duration: 0:30
Melt tightness in your neck by gently drawing one ear toward your shoulder while you breathe.
Difficulty: Beginner
Instructions
- Sit or stand tall with arms relaxed.
- Tilt your head toward one shoulder, reaching that ear closer without lifting the shoulder.
- Place the opposite hand behind your back and rest the other hand lightly on top of your head for a subtle assist.
- Hold for a few breaths, then switch sides.
Tips
- Keep the chin neutral instead of tipping up or down.
- Let both shoulders stay soft and heavy.
Adjustments
- Skip the hand assist if the stretch feels intense enough with gravity alone.
Scapula Stretch
Duration: 0:30
Angle your head toward your armpit to stretch the muscles around your shoulder blade and neck.
Difficulty: Beginner
Instructions
- Sit or stand tall with shoulders relaxed.
- Turn your head to one side, then tilt downward as if looking into your armpit.
- Place your hand on top of your head and gently guide it deeper into the stretch, then switch sides.
Tips
- Keep your spine long and shoulders soft while you stretch.
Adjustments
- Skip the hand assist if the stretch already feels strong enough.
Scalene Stretch
Duration: 0:30
Stretch the scalenes to relieve neck tension and open the front of your chest.
Difficulty: Beginner
Instructions
- Sit or stand tall and cross your hands, placing them on your upper chest just below your neck.
- Lower one ear toward the same-side shoulder.
- Rotate your chin upward toward the ceiling to feel the stretch along the front and side of your neck, then switch sides.
Tips
- Keep your spine long and shoulders relaxed.
Adjustments
- Soften the range of motion if you experience any discomfort or dizziness.
Neck Rotation
Duration: 0:30
Turn your head gently from side to side to maintain neck mobility and ease stiffness.
Difficulty: Beginner
Instructions
- Sit or stand tall with arms relaxed.
- Slowly rotate your head to look over one shoulder.
- Place fingertips lightly on your chin for a gentle assist, then return to center and repeat to the other side.
Tips
- Keep your head level; avoid tipping up or down.
- Stay relaxed through your shoulders and upper back.
Adjustments
- Skip using your hand and work within a smaller range if your neck feels tender.
Refreshed and Ready
Roll your shoulders one more time and return to work feeling lighter. A few minutes of neck work makes a real difference in how you feel for hours afterward.
Use this refresh multiple times throughout your workday. Regular brief stretching prevents the accumulated tension that leads to headaches and chronic neck problems.
For a complete desk posture routine that includes ergonomic setup tips and exercises, check out these desk posture exercises for office workers.
