Neck Stretches and Exercises for Desk Workers
This page collects simple stretches and exercises for your neck that you can do at your desk. You will find instructions for movements like chin tucks, neck rotations, and side stretches to address stiffness in the neck and upper back.
You can pick one or two of these to do between tasks during your workday. Move gently into each stretch or exercise. If you feel any pain, stop the movement.
10 movements
| Movement | Position | Dose | Equipment | Visibility |
|---|---|---|---|---|
| Chin Tuck | seated or standing | 3 to 5 seconds | none | low |
| Upper Trapezius Stretch | seated or standing | 15 to 30 seconds | none, chair | low |
| Levator Scapulae Stretch | seated or standing | 15 to 30 seconds | none, chair | low |
| Scalene Stretch | seated or standing | 15 to 30 seconds | none, chair | low |
| Isometric Neck Exercises | seated or standing | 5 to 10 seconds | none | low |
| Neck Extension | seated or standing | 2 to 5 seconds | none, chair | low |
| Chin Tuck | seated or standing | 3 to 5 seconds | none | low |
| Neck Rotation Stretch | seated or standing | 5 to 10 seconds | none | low |
| Neck Side Bend Stretch | seated or standing | 15 to 30 seconds | none | low |
| Neck Flexion Stretch | seated or standing | 15 to 30 seconds | none, chair | low |
When to see a doctor or physio
Gentle movement should feel like mild tension or effort, never sharp pain. Stop and get checked if a movement causes numbness, tingling, pain that spreads into an arm or leg, dizziness, or pain that lingers or gets worse after you stop. If you have a recent injury, surgery or an ongoing condition, ask your doctor or a physical therapist which movements suit you.
All body areas ยท Desk setup and habit guides
How this page was put together: general guidance consistent with public workstation and movement-break resources from OSHA, CDC/NIOSH and the NHS, and with standard exercise handouts. It was drafted with AI assistance, checked in a separate review pass and edited under our editorial policy. It is not medical advice and no clinician reviewed it. Last checked October 2026.