4 Easy Neck Stretches You Can Do at Your Desk to Make the Pain Go Away

By Savanna Stone

Is it possible that there are 4 simple stretches than can help your neck pain vanish? And you can do them at your desk? Yes. It’s as magical as when gay Aunt Sal came to the family barbeque and your dad was kind. What a miracle. These stretches are such a miracle that they even help prevent neck pain, so you can do these stretches whether or not you have pain. Life is hard, and we need to grab the miracles when they come flying by. Use the extra tips in these stretches if you have a strict boss who won’t let you stretch at your desk, and do these stretches,1 if you have a good neck or a bad one, to help prevent and fix neck pain:

The thinking pose

This stretch is also known as the forward and backward tilt. For this pose, you can pretend to be thinking about your work as your boss walks by. You look down and contemplate. You look up and contemplate. You can do this exercise while sitting or standing. With all these stretches, keep your movements slow and smooth so that you don’t injure or cause pain to your neck further. Start with your shoulders and back straight and your head squarely over your shoulders. Tilt your head down so that your chin touches your chest, and hold your head there for 15 to 30 seconds, depending on how tight your muscles are. Then, slowly lift your head back up. Tilt your chin up toward the ceiling so that the base of your skull touches the top of your back. Hold this position for 10 seconds and then bring your head back down. Repeat this stretch as needed throughout each day.

The confused dog

You know how dogs look when they’re confused? That’s what you’ll look like while you do this stretch. You can do this while sitting at your desk or while standing. If you’re sitting, sit on your left hand so that your shoulder doesn’t move upwards as you stretch. With your left hand in place, gently tilt your head so your right ear goes toward your right shoulder. Stop movement when you feel the stretch. Hold this position for 5 to 10 seconds, then relax. Switch sides and repeat this stretch throughout the day.

The pretend to stare at your neighbor

I don’t know whose boss would rather catch them staring at their coworkers than stretching, but crazier things happen every day. Seated or standing, with your head squarely over your shoulders and your back straight, slowly turn your head and look over your right shoulder at your neighbor until you feel a stretch or until your neighbor feels uncomfortable. Hold this for 15 to 30 seconds if you can handle the awkwardness, then relax. Repeat this stretch on your left side. 

The dance time stretch

This stretch is also known as the shoulder roll; do this stretch when your boss decides to turn on some music. It’ll look like you’re dancing along. Raise your shoulders like you are shrugging, then move your shoulders in forward circles about 6 times. Relax, then raise your shoulders straight up and move your shoulders in backwards circles about 6 times. Just try to do this stretch during a slow song because you don’t want to jerk your shoulders around too much.


  1. https://mayfieldclinic.com/pe-neckex.htm