How to Do Neck Stretching Exercises at Work

Sitting at a desk can leave you feeling tense and at times even in pain from holding your neck at a certain angle for long periods of time. Knowing how to do a few stretches can help alleviate the pain and soreness. If you can't remember, set a reminder notice on your calendar program to pop up every 45 minutes or so. Take the time to stand up and walk as well.

Instructions

1. 

   Sit up straight in your chair and look straight ahead. Drop your chin down as far as possible toward your chest or until you feel the stretch at the back of your neck. Hold for 20 seconds and then return to starting position. Do three or four times.

2. 

   Drop your head backwards lifting your eyes to the sky until you feel the stretch in the front of your neck. Hold for 20 seconds and release. Repeat three or four times.

3. 

   Look to the left as far as you can and hold the position for 20 seconds. Bring your head back to the starting position and then as far to the right as you can and hold for 20 seconds. Repeat three or four times, stretching gently, not harshly or quickly.

4. 

   Bring your left ear to your left shoulder, stretching gently but firmly. Hold the stretch for 20 seconds and then from your right ear to the right shoulder. Hold for 20 seconds. Continue and repeat both sides for four to five times.

5. 

   Another final stretch to ease your neck muscles is sit on the edge of your chair and lean forward, letting your head drop between your knees and your hands to the floor. Pull your hands as far forward as possible without pain and hold the stretch for a few seconds. Now resume sitting up straight at your desk and take a walk down the hall or something.