5 Exercises You Can Do at Your Desk to Prevent Neck Pain
By Dr. Sara Konzie
•
June 08, 2026
Spending hours at a desk can wreak havoc on your neck and shoulders. Here are 5 simple exercises you can do without leaving your chair:
1. **Chin Tucks** — Pull your chin straight back (like making a double chin). Hold 5 seconds, repeat 10 times.
2. **Shoulder Rolls** — Roll shoulders forward 10 times, then backward 10 times.
3. **Upper Trapezius Stretch** — Tilt your head to one side, gently pulling with your hand. Hold 20 seconds each side.
4. **Thoracic Extension** — Place hands behind your head and gently arch backward over your chair. Hold 5 seconds.
5. **Scapular Squeezes** — Squeeze your shoulder blades together. Hold 5 seconds, repeat 10 times.
Do these every 2 hours for best results!
1. **Chin Tucks** — Pull your chin straight back (like making a double chin). Hold 5 seconds, repeat 10 times.
2. **Shoulder Rolls** — Roll shoulders forward 10 times, then backward 10 times.
3. **Upper Trapezius Stretch** — Tilt your head to one side, gently pulling with your hand. Hold 20 seconds each side.
4. **Thoracic Extension** — Place hands behind your head and gently arch backward over your chair. Hold 5 seconds.
5. **Scapular Squeezes** — Squeeze your shoulder blades together. Hold 5 seconds, repeat 10 times.
Do these every 2 hours for best results!