Neck stretches: how to release tension from desk work and phone use

A head tilted toward a screen is a familiar posture for anyone who works at a computer a lot and scrolls on their phone. The neck and shoulders carry this load for hours, and by evening stiffness sets in. The good news: simple neck stretches and regular breaks help you feel noticeably lighter.

Which neck stretches for a stiff neck can you do right at your desk?

Gentle stretches that need neither a mat nor sportswear work well. Do them sitting upright, shoulders down, breathing calmly.

• Chin to chest: slowly lower your head and hold for 15–30 seconds.
• Turns: turn your head to the left, then to the right, holding each side for 15–30 seconds.
• Ear to shoulder: your ear reaches toward your shoulder while your shoulders stay down; same time on each side.
• Forward and side tilt: gently add the weight of your hand to your head and hold for about 30 seconds, then switch sides.
• Shoulder stretch: bring one arm across your chest and hold it with the other hand for about 30 seconds.

Neck stretches to relieve tension from desk work: how often?

Mayo Clinic specialists advise getting up and moving about every half hour: walk to the water cooler, take the stairs, take a phone call standing up. It’s easy to tie neck stretches to these breaks. The main rule is gently and slowly: no bouncing, with steady breathing.

Which daily habits protect your neck?

Raise your laptop screen to eye level, hold your phone higher instead of lowering your head to it, and give your eyes a rest — more in our articles Posture at the computer and Eye strain from screens. And a good start to the day is a morning stretch.

For comfort in movement, many people add IceWave patches to their stretching — according to the company, they are designed for exactly that. And if neck tension goes hand in hand with a stressful day, take a look at Y-Age Aeon, which, according to the company, supports relaxation and calm.