5 Simple Desk Moves to Ease Neck & Shoulder Stiffness

Spending long hours at a desk can gradually lead to neck stiffness, shoulder tension, and reduced mobility.Poor posture, prolonged sitting, and repetitive movements are common contributors to muscle discomfort around the neck and upper back.

Here are five simple desk-friendly movements that can help ease tension and support better mobility during the workday.

1. Seated Neck RotationsSit upright and slowly rotate your head to one side, then the other.Move gently and stay within a comfortable range.

2. Shoulder RollsRoll your shoulders backward and forward in slow, controlled circles.This helps release built-up tension around the shoulders and upper back.

3. Chest Opening StretchInterlace your fingers behind your back and gently lift your hands while opening the chest.This counteracts the forward-hunched posture common at desks.

4. Upper Trapezius StretchTilt your head slightly to one side and hold, then switch sides.This area often carries stress from prolonged sitting.

5. Micro BreaksStand up, walk briefly, and reset your posture every 30–60 minutes.

If neck and shoulder stiffness continues despite regular movement, targeted hands-on treatment can help address underlying muscle tension and postural strain.

At Yohome Massage & Myotherapy, treatments are tailored to support muscle comfort, mobility, and everyday recovery needs.