DIY Desk Stretches to Combat Tightness

Do you spend most of your day glued to a chair? If so, you’re probably familiar with the dreaded desk aches and stiffness. But, relief is within reach.

While regular deep tissue, trigger point, and hydrotherapy massages at Bow Tie Massage are amazing for tackling those stubborn knots, you can also combat neck tightness between appointments with these simple desk stretches.

These stretches take just a few minutes to loosen things up and improve your overall well-being while you look forward to your next massage. 

Gentle Neck Tuck

1. Start by sitting up tall with your shoulders relaxed and down.
2. Slowly lower your chin towards your chest, keeping your gaze neutral (don’t look down). Imagine tucking your chin inwards.
3. Hold for 15-30 seconds, feeling a gentle stretch along the back of your neck. Breathe deeply throughout the hold.
4. Slowly return your head to the starting position.

Side Neck Reaches

1. Sit tall with shoulders relaxed.
2. Gently turn your head to one side, reaching your ear towards your shoulder. Keep your shoulders down and avoid shrugging.
3. Hold for 15-30 seconds, feeling the stretch along the side of your neck and shoulder.
4. Slowly return your head to the center position and repeat on the other side.

Slouch Overcorrect 

1. Sit and allow yourself to slouch completely. 
2. Relax for 2 to 3 seconds in this position and then draw yourself upright, accentuating the curve of your lower back as much as possible. This is the exaggerated version of the correct sitting posture. 
3. Hold this position for 2 to 3 seconds and then return to the fully relaxed position
4. Repeat 10-15 times 

Breathe deeply throughout each stretch and avoid any pain. If you feel any discomfort, stop the stretch and consult a healthcare professional.

These stretches are a great way to take a quick break throughout your workday and promote better posture and neck health, but they’re no replacement for the work of professionals.