12 Best Shoulder, Neck and Back Stretches for People with Desk Jobs

Reviewed by: | Author: Manoja Kalakanti

Everyone now-a-days experiences pain in their body. The most common being shoulder and neck pain. Shoulder, back and neck pain can be caused due to several reasons. The most common of all being poor posture, which generates a spinal compression. Sometimes this can lead to a referred pain, which generates in one part of the body and keeps spreading to the others. This may cause other kinds of problems in the body. Poor posture can put a lot of pressure on the neck and shoulders, which can lead to pain in the upper back. This pain is usually noticed in people who sit for long periods of time. The muscles often get tired by holding the uncomfortable position for long hours.

Credit: getfityou.com
Credit: getfityou.com

The most common pains experienced are neck and shoulder pain, back neck pain, neck muscle pain, shoulder and back pain which usually come in pairs. Perfect stretches will help ease the pain completely. To avoid further damage and relieve yourself from this condition, you can try some helpful exercises to stretch the affected muscles.

Shoulder and Neck Stretches:

The following exercises are extremely helpful to relax your muscles and to prevent further damage. Here are some great exercises which can be practiced near your desk, at home and with the use of dumbbells. It is completely your choice to select the best exercises which fit perfectly into your lifestyle.

Desk Exercises for Neck and Shoulder:

These exercises can be practiced near your desk itself, by taking a 5 minute break. So do try it whenever you feel the strain in your neck, shoulders and back.

Seated Neck Release:

This soothing stretch targets the sides of the neck. You can sit on the chair with your feet laid flat on the ground. Stretch your right hand to the side of your right knee and place your left hand on top of your head. Slowly tilt your head to the left by applying gentle pressure with your hand to increase the stretch.

Seated Neck Release

Hold this stretch for 30 seconds and repeat the same stretch on the other side, by lifting your left hand and placing your right hand on your head. You can practice this stretch in your office whenever you get a break. This is a very effective and helpful stretch for you.

Don’t Miss: Top 5 Exercises To Lose Arm Fat At Home

Clasping Neck Stretch (Seated)

This stretch will require you to use your hands. It helps you stretch your neck, back and upper back. Sit in a comfortable chair and ground your hips firmly into the seat. Sit with a tall spine and clasp both your hands together and bring them to the back of your head. Now try to pull your hands towards your thighs by touching your chest with your chin.

Clasping Neck Stretch (Seated)

Try to apply pressure to your head to pull it close to your thighs. This will make the stretch more effective. Hold this stretch for 30 seconds, slowly lift your head and release your hands.

Back Neck Stretch

This is a standing stretch which you can practice anywhere. It will be a deep stretch to the sides of your neck. Stand with your feet shoulder width apart with hands to your side. Reach both your hands from the back. With your right hand hold your left wrist and try to straighten your left hand by pulling it away from you gently.

Back Neck Stretch

To apply more pressure to the stretch, lower your right ear towards your shoulder. Stay in this position for 30 seconds and repeat the same on the other side. It can also be practiced by sitting on a stool.

Don’t Miss: Exercise Tips to Control High Blood Pressure

Neck and Shoulder Stretch

For a soothing stretch in your shoulders and neck, clasp your hands together from the back by inter locking the fingers. Slowly lift up your hands till you feel a slight stretch in your chest and shoulders. Bring your chin towards your chest to avoid crunching the neck. You can practice this while sitting straight or standing.

Neck and Shoulder Stretch


You can stretch your abs by sitting on your chair itself. For a better stretch you can also sit down on the floor. You need to lean backward and by lifting your arms forward. Reach your arms above you and lean back as much as you can, so that your chest and throat point towards the sky. If you have difficulty balancing, keep your gaze forward or down to the floor. Repeat on the other side.

Don’t Miss:

Stretches to be Practiced at Home:

The following exercises need to be practiced at home as they require you to sit down or lie down.

Seated Heart Opener

This exercise will help you stretch your neck, shoulders and chest. You need to sit on the heels and lean back. Place your palms on the floor, 8 to 10 inches behind you and your fingertips will be pointing away from you. Firmly press your hands on the ground and lift the chest high. Push your hips into your heels.

Seated Heart Opener

To add pressure to the stretch, bend your head backwards. Stretch your throat behind you, stay like this for 30 seconds and slowly lift your head up.

Bridge Stretch

This is a classic yoga pose that will allow you to control the stretch of your neck by height of the hips. Lie flat on your back with your arms to the sides of your body, with your palms down. Place your feet flat on the floor by bending them. Walk your heels as close as you can to your thighs with hip width. By pressing your palms and feet firmly into the ground, lift your hips from the ground.

Extend your arms and stay in this position for 30 seconds. Lift the hips as high as you can. Slowly release this stretch by bringing the hips back onto the ground. You can also stretch your lower back. For this you can hug your knees into your chest.

Lower Back

Back stretches are really important to relax your muscles thoroughly. For a nice long stretch in the back, try this simple exercise. Lie down on your stomach, you can keep your legs on the floor or lift them up for your comfort. Now interlock both your hands and bring them behind your neck. Lift your chin and look forward. You need to lift your torso away from the floor as much as you can and inhale. While putting your torso back onto the ground, you need to exhale. Repeat the same 15 times every day for a relaxing back and neck.

lower back exercises

Dumbbell Stretches:

The following exercises will need to be practiced with a pair of dumbbells. The dumbbells can be of 1 kilogram each. Using dumbbells will enhance the stretches further to give an immediate relief. In case you experience pain regularly in your neck, shoulders and back you need to get a pair of dumbbells. Follow these simple exercises for relieving all kinds of desk pain.

Shoulder Shrug

This stretch will help relieve pain and stiffness in the shoulders. You need to stand straight by holding a pair of dumbbells at your sides. Keep your neck and spine straight. Lift up your shoulders to your ears and lower them slowly. This is a complete stretch, so practice this 30 times every day. It will soothe your shoulders to the maximum. Don’t forget to keep your neck straight.

Shoulder Shrug

Upright Row:

Stand straight by holding a dumbbell in each hand. Rest them on your thighs with your palms facing your body. By bending your elbows pull the dumbbells to chest height. Your elbows should be pointing upward slightly. Pull the dumbbells up 30 times until you feel a prefect stretch in your shoulders and the sides of your neck. The dumbbells should be kept close to the body in order to prevent strain and other muscle disorders.

One-Arm Row

One-Arm Row:

To do this shoulder stretch you will need a chair or a short table. Hold a dumbbell in your left hand and place your right knee on the chair. Your left leg should be on the ground. Bend forward and balance yourself properly. Your left hand should be hanging straight to the ground. Hold the dumbbell tightly and pull it toward your chest. Let it go down again and then pull it up. Do this 15 times on each side for a perfect shoulder stretch.

One Arm dumbell Rowing

Shoulder Abduction:

For this stretch, hold the weights at your sides, against your thighs. With a slight bend of the elbows pull the weights to your sides by making your hands parallel to the floor. Your neck should be relaxed and straight. Lower the dumbbells in a smooth motion and repeat 15 times.

Shoulder Abduction

What is there to worry about? Whether you didn’t sleep in a proper position or you have been straining your body by working on the computer, you don’t have to worry about ways to relieve shoulder pain anymore! Neck, back and shoulder pain are extremely common and affecting most people with desk jobs. Just take a 5 minute break and stretch those sore muscles. When you come home you can even try working with the dumbbells to release the stiff and sore muscles.

Take a long, hot shower to loosen your muscles. Then, try these great stretches to relieve back, neck and shoulder pain. Take a few minutes off your busy schedule and try these simple and extremely effective exercises. Nothing is worth more than good health. There is no pressure or sweating with these exercises, just sheer good health. Drink lots of water and eat healthy food to help your body cope with the large demands of life. Please do avoid fast foods and if you can’t, try to make healthy choices in fast food. These great stretches will help you to get rid of pain in the back, neck and shoulder. Take good care of yourself and enjoy a pain free, healthy life!

Download App

Get our wellness newsletter

Health and Diet tips, Fitness,
Beauty and more.