The Best Workday Stretches for Neck and Shoulder Relief

Posted by: Reform Physical Therapy in Workplace Lifestyle & Health on January 30, 2026

Long hours at your desk can lead to tightness, stiffness, and headaches that make your day feel even longer. Adding a few simple workday stretches for neck and shoulder relief can help ease tension, improve posture, and keep you moving comfortably throughout the day.

Neck and shoulder pain is extremely common for anyone who spends long hours sitting, typing, or looking down at a screen. Adding a few simple neck and shoulder stretches into your workday can make a big difference in reducing stiffness and improving your posture. When your muscles stay in the same position too long—especially with rounded shoulders or a forward head posture—they tighten, your joints stiffen, and everyday movements can start to feel uncomfortable.

The good news is that you don’t need a full workout to feel better. A few targeted stretches, done throughout the day, can reduce stiffness, improve posture, and keep those aches from turning into long-term pain.

Below is a deeper look at the best workday stretches for neck and shoulder relief, how they help, and how often to do them.

Why Neck and Shoulder Stretches Matter During the Workday

Most workday pain comes from three major causes:

1. Forward Head Posture
This happens when your head shifts forward while you’re looking at a screen or phone. Even an inch forward can double the strain on your neck muscles.

2. Rounded Shoulders
When your shoulders roll forward, the muscles between your shoulder blades weaken, while the front of your chest becomes tight.

3. Repetitive or Prolonged Positions
Even “perfect posture” causes discomfort if you stay still too long. Your body is built to move.

That’s why stretching during the day matters—it breaks the cycle before pain builds up.

1. Chin Tucks

The chin tuck is one of the most effective ways to reverse forward head posture.

Why it helps:
It strengthens deep neck flexors, decreases tension, and brings your head back into proper alignment.

How to do it:

• Sit or stand tall.
• Gently pull your chin straight back (like you’re making a double chin).
• Keep your eyes level—don’t look up or down.
• Hold for 3–5 seconds.
  Repeat 10–12 times.

Tip:
Do a few every hour. They’re one of the easiest “reset” movements for desk workers.

2. Upper Trapezius Stretch

This stretch targets the long muscle that runs along the side of your neck and often feels tight after long hours of screen time.

Why it helps:
Releases tension from “scrunched shoulders,” reduces headaches, and improves mobility.

How to do it:

• Sit tall.
• Tilt your head toward one shoulder.
• Use your hand for a gentle pull (don’t force it).
• Keep the opposite shoulder relaxed.
• Hold 20–30 seconds each side.

3. Shoulder Rolls

Think of this as a warm-up and reset for the muscles around your neck, upper back, and shoulders.

Why it helps:
Increases blood flow, reduces stiffness, and brings awareness back to your posture.

How to do it:

• Roll your shoulders up, back, and down in smooth circles.
• Do 10 slow reps.
• Reverse directions for 10 more.

4. Chest Opener Stretch

The chest gets tight when you sit with rounded shoulders or work on a laptop for long hours.

Why it helps:
Opens the front of your chest (pectorals), reduces rounded posture, and helps your shoulders relax back where they belong.

How to do it:

• Stand tall and clasp your hands behind your back.
• Lift your chest and gently squeeze your shoulder blades.
• Hold 20–30 seconds.

If clasping your hands hurts:
Grab the back of your chair instead.

5. Levator Scapulae Stretch

The levator scapulae is one of the main culprits of “desk-shoulder knots.”

Why it helps:
Releases the muscle that lifts your shoulder blade—often the source of that sharp neck/shoulder tightness.

How to do it:

• Turn your head toward one armpit.
• Gently nod downward.
• Use your hand to guide the stretch.
• Hold 20–30 seconds each side.

6. Desk Angels

Great for posture, shoulder mobility, and resetting stiff upper-back muscles.

Why it helps:
Improves the movement of your shoulder blades, which reduces neck and shoulder strain.

How to do it:

• Sit tall against your chair.
• Raise your arms into a goal-post position.
• Slowly slide your arms up and down, keeping your back tall.
• Repeat 10–15 reps.

7. Seated Thoracic Extension

The upper back gets stuck in a rounded position during long workdays. This stretch helps undo that.

Why it helps:
Improves spinal mobility, reduces tension in the mid-back, and creates space for better posture.

How to do it:

• Sit with your back against the top third of your chair.
• Hands behind your head.
• Lean gently back over the chair while lifting your chest.
• Repeat 5–10 reps.

How Often Should You Stretch?

For the best results, follow this rule:

Move every 30–60 minutes. Stretch every 1–2 hours.

You don’t need to do all seven stretches every time—pick two or three to rotate throughout the day.

When You Should See a Physical Therapist

You may benefit from physical therapy if you notice:

• The pain keeps returning
• The stiffness is getting worse
• You feel numbness or tingling
• Headaches start at the base of your skull
• Pain makes it hard to sleep or work

A physical therapist can pinpoint the cause, correct your posture, improve mobility, and teach you the exercises your body specifically needs.

If neck or shoulder pain keeps slowing you down, we can help. Schedule an appointment today and get back to feeling your best.

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