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Tight shoulders from desk work: 3 gentle moves
Hours at a keyboard can leave the shoulders and the area between neck and shoulders feeling tight. These three slow moves take about two minutes and can be done at your desk. Start with the shoulder rolls, then add the other two. Keep everything small and comfortable.
Shoulder rolls
- Stand or sit tall with your arms relaxed.
- Lift your shoulders toward your ears, then roll them back and down in a big circle.
- After half the reps, reverse the direction.
Dose: about 8 slow reps, 4 in each direction.
Tip: Keep your jaw soft and breathe out as your shoulders drop.
Shoulder shrug
- Sit or stand tall with your arms hanging loosely.
- Breathe in and lift both shoulders toward your ears. Hold for 2 seconds.
- Breathe out and let them drop heavily.
Dose: about 8 reps.
Tip: Let the release be big and floppy. That is where the relief is.
Neck side stretch
- Sit tall and let both shoulders drop away from your ears.
- Tilt your right ear toward your right shoulder until you feel a gentle stretch.
- Breathe slowly, then switch sides.
Dose: 20 second hold per side.
Tip: Do not pull on your head. Let its weight do the work.
Common mistakes
- Shrugging too hard or too fast. Smooth and relaxed is enough.
- Pulling on your head during the neck stretch. Let its weight do the work.
- Holding your breath. Breathe slowly throughout.
- Pushing into pain. Reduce the range or stop.
Do the three moves in order once or twice a day, or any time your shoulders feel tight. Standing up and moving a little through the day helps too.
When to stop and see a professional
Stop and speak to a doctor or physiotherapist, or seek emergency care where noted, if you notice:
- numbness, tingling or weakness in an arm or hand
- pain that spreads (radiates) down an arm
- pain that started after an accident, fall or other injury
- chest pain, shortness of breath or pain with sweating (seek emergency care)
- pain that keeps getting worse, wakes you at night, or comes with fever or unexplained weight loss
Do this with Mo, a 5-minute guided routine app
Mo the sloth guides short daily posture, neck and back exercises, with gentle reminders and a pain check-in. Learn more about Mo.
Related guides
- Shoulder rolls
- Shoulder shrug
- Stiff neck: 3 gentle moves
- Tech neck exercises
- One-arm doorway stretch
- Mo: Posture & Back Pain Relief app