5-minute neck and shoulder stretches at your desk chair
Sitting for hours pushes your head forward and rounds your shoulders, which leaves your neck and shoulders stiff. A 5-minute stretch without leaving your chair loosens them gently. Aim for once every 1 to 2 hours.
Starting position
- Sit toward the front of the chair with your feet flat on the floor
- Sit tall and tuck your chin slightly
- Let your shoulders drop and rest your hands on your thighs
- Breathe slowly through your nose; don't hold your breath
The 5-minute neck and shoulder sequence
Move slowly and only as far as is comfortable. A gentle pull is fine; stop if you feel a sharp pain.
| Order | Move | Time |
|---|---|---|
| 1 | Chin tucks (glide your head straight back) | 40 s |
| 2 | Neck side tilts, alternating sides | 60 s |
| 3 | Slow look left and right | 40 s |
| 4 | Shoulder shrugs and release | 40 s |
| 5 | Big backward shoulder rolls | 40 s |
| 6 | Clasp hands behind you and open the chest | 40 s |
| 7 | Overhead reach and side stretch | 20 s |
That's 5 minutes in total. Short on time? Moves 1, 2 and 5 take just over 2 minutes.
Neck side tilt, step by step
- Hold the side of the seat lightly with your right hand so your shoulder stays down
- Slowly tip your left ear toward your left shoulder
- Pause for 15 seconds where you feel the side of your neck stretch, and keep breathing
- Come back to the middle slowly and repeat on the other side
How to remember during the workday
Attach it to something you already do, like after lunch or after a meeting. Setting the top of your monitor at eye level and keeping your keyboard close also cuts down on forward-head posture.
Sitora's 5-minute Neck and Shoulders sessions
On Sitora's Today tab, tap Neck or Shoulders and a 5-minute session for that spot starts right away. Voice cues call out the move, rest and side switch, so your eyes can take a break from the screen.
FAQ
- How often should I stretch my neck and shoulders at work?
- If you sit for long periods, every 1 to 2 hours for 2 to 5 minutes is plenty.
- Can I do these without standing up at the office?
- Yes. Every move here is done sitting in your chair.
- What if I feel tingling in my neck while stretching?
- Stop right away. If tingling or pain continues, see a doctor.
Five minutes for your neck and shoulders with Sitora
Get Sitora on Google Play