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7 Simple Neck Exercises You Can Do While Sitting At Your Work Station

By Trishi Dhingra

Updated - May 9, 20245 min read

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Tired of your bosses standing on your neck? Well, this may never stop but your neck pains can! We understand you've been busting your neck working around the clock especially since last year. And as comforting as WFH sounds, it has become much more physically tormenting. Not that we have to travel or stand in the queues to get to the office but the year-long lockdown has surely affected our body postures. And it left us with nothing but a strained neck and a forever hurting back.


Nevertheless, it's time to take matters into your hands. Fret not, we've got your neck! Here's a list of 7 super-easy neck exercises you can do whilst at your desk. 


1. Chin Tuck

If you need help resetting your posture and gradual relief from recurring neck pains, chin tuck is the best formula. A simple neck exercise that will only require a few minutes of your day and the chair you're already sitting in. 

Image Courtesy: Revolution Chiropractic


How to do chin tucks?

  • Sit straight on your chair and relax
  • Now move your chin back
  • Tuck it in and hold your position for at least 5 seconds
  • Now relax and repeat the steps 20 times


2. Side Neck Tilts

Give a nice and easy stretch to your trap muscles, and release all the tension you're carrying on your neck. With side-neck tilts you not only get an easy neck exercise to do at home but you also get to ail upper back pains.

Image Courtesy: Healthline


How to do side neck tilts?

  • Begin by sitting face forward on your chair
  • Tilt your neck to the right, so much so you can touch your ears to your shoulder
  • If you feel muscles stretching that only means its working
  • Now hold your position for 10 seconds and return
  • Do the same for your left side and repeat the procedure at least 20 times


3. Neck Rotations

Increase your neck mobility, release tension and stretch upper back muscles with this simple neck exercise while working from home.

Image Courtesy: Healthline


How to do neck rotations?

  • Keep your head and back straight
  • Slowly turn your head to the left in a circular motion and hold for 5-6 seconds
  • Now steadily start rotating your head clockwise and hold for another 5-6 seconds when tilted backwards
  • Repeat the steps as you go along
  • 20 rotations would be enough


4. Shoulder Roll

Neck pains can originate as well as affect shoulders to a great extent. This simple neck exercise will reduce neck pain and strengthen trapezius muscles.

Image Courtesy: Sportz Business


How to do shoulder rolls?

  • Relax your hands and shoulder
  • Now roll your shoulders backwards in a circular motion 10 times
  • Do the same forward
  • Repeat this neck exercise sequence 2-3 times for better results


5. Overhead Arm Stretches

Uncomfortable chairs, slouchy posture and working 10 hours a day is bound to end in neck pain and stiffness. A simple exercise such as overhead arm stretches that you can do without leaving your workstation will go a long way. 

Image Courtesy: Yoga Tailor


How to do overhead arm stretches?

  • While sitting on your chair, face forward with your feet on the ground
  • Extend your right arm up above your head and reach to the left
  • Bend your torso until you feel the stretch in your right lat
  • Do the same for your left arm
  • Repeat at least 5 times


6. Thoracic Extension

Thoracic extensions is a simple neck exercise that improves spinal curvature and neck movement. A blessing we can use just about now. 

Image Courtesy: Pinterest


How to do thoracic extensions?

  • Sit face forward and allow your upper body to fall over the back of the chair
  • Extend your arms above your head for a deeper stretch
  • Hold either position for at least 10 seconds and release
  • Repeat the exercise at least 3 times


7. Scapular Squeeze

Recurrent neck pain can lead to stiff joints, upper back pain and even headaches. And if a simple neck exercise can help curb these problems, then you can at least give it a try. Good for neck, upper back and shoulders, Scapular squeeze is one such stretch you can do without much effort

Image Courtesy: YouTube


How to do scapular squeeze?

  • With your arms down the sides, squeeze your shoulder blades together
  • Hold the position for 10 seconds and release
  • Repeat the sequence 3 to 5 times for better results


Make these easy neck exercises a part of your daily routine to leave neck pains behind.