4 Stretches For Your Neck & Shoulders In the Office

Joseph Lee

Joseph Lee

If you're going in the office today, you're probably going to face the computer screen or mobile phone for the entire day. Looking at a computer screen, or even going through documents for long hours can strain your neck and shoulders. Often, tight shoulders/neck muscles is caused by the pectoral, upper trap, thoracic and back muscles.

Here are some stretches that you can do to stretch these tight muscles in the office without looking weird!

  1. Upper Trap Stretch
  2. Chest Stretch
  3. Back Stretch
  4. Thoracic Stretch


Upper Trap Stretch

  1. Stand or sit down in an upright position.
  2. Place one arm behind your back and gently pull your head to side with your other arm. Hold for 30 seconds.
  3. After that, rotate your chin downwards while gently pulling your head until you feel the stretch. Again, hold for 30 seconds.
  4. Switch sides after.


Chest Stretch

  1. Start of in a standing lunge position with the leg nearest to the wall forward.
  2. Straighten your right hand and place your palm on a wall at a 3 o’clock direction.
  3. Next, gently rotate your chest away from the wall until you get a slight stretch on your chest.
  4. Hold for 30 seconds.
  5. Switch sides after.


Back Stretch

  1. Stand straight while facing a pole.
  2. With your thumb pointing down, grab the pole with one arm and sit your hips back.
  3. Gently rotate your chest towards the straightened arm while trying to look up towards the ceiling.
  4. Hold the stretch for 30 seconds.
  5. Switch sides after.


Thoracic Stretch

  1. Sit down in an upright position.
  2. Place both palm on your shoulders and lift your elbows up.
  3. Gently rotate your chest to any preferred side and hold the position without shrugging your shoulders or moving your lower body.
  4. Hold the position for 5 seconds before rotating to the other side.
  5. Perform this stretch for 10-12 repetitions.
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