Sitting still for hours is hard on the neck and back. Changing position often matters more than finding one “perfect” posture. These gentle stretches take a few minutes and need no equipment.
Five moves to try
- Chin tucks. Sit tall and gently slide your chin straight back, as if making a double chin. Hold for three seconds, relax, and repeat five times.
- Shoulder rolls. Lift your shoulders towards your ears, roll them back and down. Repeat ten times, slowly.
- Upper back extension. Hands behind your head, lean back gently over the top of your chair and look slightly up. Hold for a breath and return. Repeat five times.
- Seated twist. Feet flat on the floor, turn your upper body to one side and hold the back of the chair for ten seconds. Repeat on the other side.
- Standing hip stretch. Stand up, step one foot back, tuck your tailbone under and feel a gentle stretch at the front of the hip. Hold for 20 seconds on each side.
Small changes that help
- Stand up or walk for a minute or two every 30 to 60 minutes.
- Put the top of your screen around eye level and keep the keyboard close.
- Rest your feet flat on the floor or on a footrest.
Stretches should feel comfortable. Stop if a movement causes sharp pain, pins and needles or dizziness. If neck or back pain keeps coming back, book an assessment and we will look at what is going on and adjust the plan to you.