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NECK STRETCHES FOR THE DESK WARRIOR

July 25, 2025

While it is impossible to avoid working on desk tops, lap tops, or smart phones, we can help minimize the negative effects it has on our cervical spine by doing the following recommended stretches throughout your work day.

We recommend that you perform these stretches every 2 hours to restore neck posture and mobility. 

 

Seated Trapezius Stretch (Right) 

Step 1 - Hold the side of your chair with your left hand, anchor and depress the right shoulder. 

Step 2  - Bring your left arm overhead and grab on to the right side of your head. 

Step 3 - Pull your head laterally towards the left shoulder and hold for a duration of one breath. Repeat for ten repetitions. 

Step 4 - Stretch the Opposing Trapezius.

 

Seated Levator Scapulae Stretch (Right) 

Step 1 - Bring your right hand over your shoulder and gently rest it on your right shoulder. 

Step 2 - Turn your head towards the left at a 45 degree angle. 

Step 3 - Reach your left arm overhead and grab the back of your head. 

Step 4 - Gently pull down towards at a 45degree angle and hold for a duration of one breath. Repeat for 10 repetitions. 

Step 5 - Stretch the opposite Levator Scauplae. 

 

Neck Rotation

Step 1 - Rotate your neck to the left shoulder until end range. 

Step 2 - Use your left hand, place it on your chin, and push the neck further past end range and hold for a duration of one breath. Repeat for 10 repetitions. 

Step 3 - Repeat for the opposing side. 

 

Scalene Stretch (Right)

Step 1 - Turn your head towards the left by about 30degrees and look upwards towards the ceiling. 

Step 2 - With the assistance of your left arm, push your head upwards further towards end range. Hold the position for a duration of one breath and repeat for 10 repetitions. 

Step 3 - Repeat stretch for the opposing side. 

 

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