6 Neck and Shoulder Stretches for Desk Workers: Quick Posture Improvement Exercises

24 July 2023

Rear View Of Woman Working From Home On Computer In Home Office Stretching At Desk

Did you know that poor posture from long hours at a desk is a leading cause of neck, shoulder, and back pain? This unnatural forward head position can also strain the base of your brain stem, potentially leading to persistent headaches. But fear not, with posture improvement exercises at your desk, help is at hand!


Posture Improvement Exercises at Your Desk: Wall Slides

Enhance your thoracic extension and fortify the muscles responsible for maintaining upright posture with this simple desk-based exercise:

  • Stand with your back against the wall.
  • Ensure that your hands, elbows, and shoulders maintain contact with the wall as you slide your arms up and down.
  • Perform 5-10 slides per set, aiming for three sets each day.


Brugger Relief Technique: Desk Posture Correction Exercise

This exercise is perfect for reversing the adverse effects of prolonged sitting:

  • Sit on the edge of your chair with knees positioned lower than your hips.
  • Straighten your back, retract your head over your shoulders, and extend your arms with palms facing outward.
  • Hold this posture for 30 seconds to one minute, repeating several times throughout your workday.


Upper Trap Stretch to Reduce Desk-Related Neck Pain

Target the often-tense upper trapezius muscle with this simple stretch:

  • Sit upright, gently pulling your shoulder blades down.
  • To stretch the left side, tilt your head slightly left, then use your right hand to gently draw your head towards the right shoulder.
  • Hold for 30 seconds and repeat three times.


Levator Scapulae Stretch for Office Workers

This stretch focuses on the muscle that often feels sore after hours of screen time:

  • Maintain an upright posture with shoulders relaxed.
  • Turn your head slightly to one side and use the opposite hand to gently pull your head towards your shoulder.
  • Hold for 30 seconds and repeat three times on each side.


Pectoralis Minor Stretch

A vital stretch for a commonly overlooked muscle:

  • Stand or sit upright with hands linked behind your neck.
  • Draw your elbows back, keeping your chin tucked.
  • Aim to elevate your shoulders towards your ears, holding for 30 seconds.
  • Repeat three times.


Diaphragmatic Breathing: A Breather for Desk Workers

Strengthen your diaphragm with this fundamental breathing exercise:

  • Sit or lie comfortably with one hand on your stomach.
  • Inhale deeply, directing the air towards your stomach to see it rise.
  • Exhale forcefully using your abdominal muscles to expel the air.
  • Practice regularly to promote optimal respiratory health.


Engage in these exercises daily for better health and relief from the stresses of desk-bound jobs. Remember, good posture is not just about sitting up straight – it’s about caring for your body’s needs throughout the day. Start taking steps towards better health right at your desk and feel the difference!

Did you know that we visit workplaces throughout the South West to offer free posture checks to staff members, providing expert assessments with no obligations attached? This service is designed to promote health and wellness in the workplace, helping employees understand and improve their posture for better overall well-being. To arrange a visit to your workplace, please contact us at events@willowlife.co.uk!

Have a Question? Call 0117 980 7755

Or fill in the form and we will call you back.