A long day is behind you, your neck hurts, your muscles feel tight, and you need a bit of relaxation. Or are you currently on your lunch break and want to make good use of the time after eating? Then you’re in the right place!
The following exercises gently stretch your neck, shoulders, and back, helping your muscles relax. You can do all of them in no time and comfortably while sitting.
Important: Listen to your body’s signals and only push yourself as far as feels comfortable and right. You can pause or stop any of these exercises at any time if you don’t feel well. If you’re currently experiencing an injury, discomfort, or physical limitation, talk to your doctor about whether these exercises are suitable for you.
Do the following exercises while sitting. Sit on the edge of your (office) chair or a stool, and place your feet parallel on the floor. Then lengthen your spine by reaching the crown of your head upward.
1. Stretching the side neck muscles
Sit upright in your chair and close your eyes if you like. Place your right hand over your head on your left ear, and gently pull your left shoulder down toward your hip to stretch the left side of your neck. Then switch sides and bring your left hand to your right ear. Repeat the exercise 3 times on each side. Move your head gently and only as far as feels comfortable.
2. Shoulder mobility
Sit upright and let your arms hang down by your sides. Lift both shoulders up toward your ears and hold the tension for about 5 seconds (inhale). Then pull your shoulders down and back and hold this position for about 5 seconds (exhale). Repeat this sequence 5 times. Let your breathing guide the pace of the movement.
3. Stretching the back of the neck
Sit upright in your chair and close your eyes if you like. Interlace your fingers and place your hands on the back of your head. Lengthen your spine (inhale). Then bring your elbows forward toward each other as your chin moves toward your chest (exhale). Repeat this sequence 5 times. Move your head gently and only as far as it feels comfortable.
4. Eagle arms
Sit upright and extend your arms straight in front of you. Cross your arms so your right arm is on top, then bend both arms upward and wrap them around each other until your palms touch (see image). Keep your shoulders relaxed and away from your ears, drawing them downward. Then switch sides with your left arm on top. Hold each position for 3 deep breaths. If your palms can’t touch, you can simply hold onto your forearm.
5. Shoulder circles
Stay seated upright and place your hands on your shoulders. Draw circles in the air with your elbows, moving them backward. Feel free to vary the speed and range of motion. Circle your elbows 10 to 15 times.
6. Stretching upward
Interlace your fingers while sitting. Stretch your arms upward as far as you can, with your palms facing up (see image). Hold the position for about 10 to 20 seconds, and repeat it 3 times with short breaks in between. You can increase the stretch by moving your arms slightly further back.
Finally, gently shake out your arms, shoulders, and back, and notice how your body feels. Do your shoulders and neck already feel more relaxed? Great job taking the time for yourself.
You can find more information on this topic here:
Beneka, A., Sakellari, P., Daskalaki, K., Malliou, P., & Konstantinidis, T. (2024). The Effectiveness of a Specific Exercise Program in Alleviating Work-Related Neck and Upper Back Pain and Improving Mood State in Various Occupational Populations-A Randomized Controlled Trial. Medicina (Kaunas, Lithuania), 60(12), 2002. https://doi.org/10.3390/medicina60122002
Çimen, O. (2023). The Efficiency of Ergonomics, Active Break and Stretching Exercise Program in Office Workers with Chronic Neck and Back Pain. Deneysel Ve Klinik Tıp Dergisi, 40(2), 329-332. https://izlik.org/JA57UM26YC
Warneke, K., Thomas, E., Blazevich, A. J., Afonso, J., Behm, D. G., Marchetti, P. H., Trajano, G. S., Nakamura, M., Ayala, F., Longo, S., Babault, N., Freitas, S. R., Costa, P. B., Konrad, A., Nordez, A., Nelson, A., Zech, A., Kay, A. D., Donti, O., & Wilke, J. (2025). Practical recommendations on stretching exercise: A Delphi consensus statement of international research experts. Journal of Sport and Health Science, 14, 101067. https://doi.org/10.1016/j.jshs.2025.101067